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Components

"CINDY-RELLA"

Settings

Workout

Wednesday

Warm-up

200m Run

Into..

2 SETS
10 Ring Rows
10 Scap Pull-Ups
10 Push-Up to Pike
10 Samson Lunges

Into…

2 SETS
8 Jumping Pull-Ups
8 Small Kip Swings
8 Hand Release Push-Ups
8 Jumping Air Squats

Workout

"CINDY-RELLA" (AMRAP - Rounds and Reps)

AMRAP x 6 MINUTES
3 Strict Pull-Ups
6 Feet Elevated Plate Push-Ups
9 Plate Front Squats (Athlete Choice)

-Rest 1:30-

AMRAP x 7 MINUTES
4 Chest to Bar Pull-Ups
8 Hand Release Push-Ups
12 Jumping Air Squats

-Rest 1:30-

AMRAP x 8 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats

(Score is Total Rounds + Reps)

NOTE: New Benchmark.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 27, 2022

Male Clients

1

Kyle
Schindler

SBMetcon: 5:00 AM

29 + 0

2

Tony
Prado

SBMetcon: 6:00 AM

18 + 0

Strict HSPU all rounds 95 lb FS first round

3

Austin
Murphy

SBMetcon: 8:00 AM

15 + 10

4

Thomas
Glenz

SBMetcon: 5:00 AM

14 + 30

5

Joseph
Nuccio

SBMetcon: 5:30 PM

14 + 0

6

Minesh
Patel

SBMetcon: 7:00 AM

15 + 5

7

Abrar
Syed

SBMetcon: 6:30 PM

11 + 3

Female Clients

1

Mel
Goodrich

SBMetcon: 5:00 AM

25 + 18

2

Skye
Haddock

SBMetcon: 5:30 PM

18 + 25

50# med ball

3

Julie
Murphy

SBMetcon: 8:00 AM

12 + 0

4

Karin
Jones

SBMetcon: 6:00 AM

15 + 26

Banded pull ups

5

Carolina
Rodriguez ...

SBMetcon: 6:30 PM

15 + 13

6

Jennifer
Radigan

SBMetcon: 8:00 AM

13 + 24

all rx except SPU

7

Christine
Von Robke

SBMetcon: 6:00 AM

12 + 3

8

Jenna
Benz

SBMetcon: Noon

4 + 15

4-8 rounds completed in each

9

Catherine
Sholtez

SBMetcon: 9:00 AM

0 + 0

Went slow and Focused on form and strength for pull ups

9

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

0 + 0

green/red - red push ups