Buy In:

Ring Dip Volume Training

12 Sets

3-4 Ring Dips rest 30 seconds

WOD:

“Broken Cindy”

5 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Squats

Rest 3 Minutes

5 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Squats

Rest 3 Minutes

5 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Squats

Cash-Out:

Frog Stand

 

For today’s buy in we are going to perform ring dip volume training.  That means you will perform 12 sets of 3 or 4 ring dips with 30 seconds of rest.

For today’s WOD we are going to perform a different version of a popular benchmark workout named “Cindy”.  In this version we are going to perform 3 five minute amraps.  The goal of this is to amass a score for each round then a score of all rounds together.  I would like to see you get a higher total number than your traditional cindy score.

For today’s cash out we are going to attempt a frog stand.  Spend as much or as little time attempting to get into a headstand tripod, then placing your knees on your elbows.

Results