Saturday, 11.07.09: Cindy 30

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Warm Up:  Run 1 mile.  Active ROM stretch

Work Capacity:  Cindy 30

AMRAP 30 minutes:  5 pull-ups, 10 pushups, 15 air squats

Durability:  Plank hold 10 minutes total in 2 minute or 90 second segments.  Run 1 mile.

Notes:  Equipment required: Pullup bar.  

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THESE WODS ARE FOR SEASONED OPERATORS, INDUSTRIAL ATHLETES, AND HARD CORE ADVENTURE ATHLETES.  IF YOU ASPIRE TO BE ONE OF US, THEN PROCEED WITH CAUTION AND USE OUR ONLINE COACHING PROGRAM TO RAMP UP - THESE WODS CAN LEAD TO OVERTRAINING - LISTEN TO YOUR BODY!

3 Comments:

1. Are the segments in the workout to be done one after the other or do you break in between?
Comment by alex — November 7, 2009 at 11:58am
2. Alex- Do them one after the other. The objective is to go as hard as possible. Take whatever time you need to control your breathing but, don't lighten up. The durability should be done while you still feel like breaking from the WC.
Comment by Charlie — November 7, 2009 at 12:35pm
3. 21 rounds of cindy-30 mins (kinda weak effort) 2.5 mile run following WOD instead of 1 mile warm-up and cooldown.
Comment by Tim — November 8, 2009 at 7:10am

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