Monday, May 11 - Saturday, May 16
Monday, May 11
Warm-up: 8-6-4 clean or snatch pull + clean or snatch high pull + muscle clean and press or muscle snatch (light) + alt KB gorilla row (light) + scorpion stretch/side + banded side lying open book stretch/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
16-20 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
3-5 clean and jerk or power snatch, building slightly heavier than WOD weight
WOD:
“Grace”
For time -
30 clean and jerk (135/95 or 95/65 or 65/45)
OR
“Isabel”
For time -
30 power snatch (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30-60 prone T raise, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=inDH7qsK5wE_abC5
Tuesday, May 12
Warm-up: 2 rounds - 10 ring row + 10 kip swing + 5 inch worm w/ push-up + 5/side thread the needle w/ thoracic extension + 10 bootstrapper + 10 pvc pass through
WOD:
In 30:00, complete the following for total Cindy rounds -
8:00 AMRAP x3 (2:00 rest between AMRAP) -
800 meter row or run (scale to 600)
Max rounds Cindy in remaining time (5 pull-up + 10 push-up + 15 air squat)
Accessory:
3x10-12 hamstring curls @ moderate weight