Beginner WODs: Tuesday 120710

Posted on July 9, 2012 by Allison Bojarski

Beginner WODs at HR:15 and HR:30
A: Pull-Up Review
Push-Up Review
Squat Review

B:Three-Quarters “Cindy”
15 Minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Squats

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Coach Jeff with a cheat and mobilization to balance it out:

Here’s what’s on tap for Wednesday’s beginner WODs at HR:15 and HR:30:
A: Front Squat 3×3 (click for video demo by Coach Brian & Coach Court!)

B: “Helena”
1500m Row followed by:
3 Rounds:
15 Kettlebell Swings (16 Kg /12 Kg)
10 Pull-Ups

  • joncoffey

    A: I guess I can say I’m still working on the “push” part of the kip

    B: 75% Cindy – 10+1; Full Cindy – 13 (Kipping pull ups). Just for fun, a comparison from my notebook during elements:
    November 23, 2011: 8 rounds + 10 push ups, doing jumping pull ups off of a box. Woof.

    Coach Ryan Fashion Update: trouble getting beauty rest before his big trip to the games. Still hasn’t broken in the flip flops–don’t worry coach, I’ll bring you a six pack one of these days. Beer isn’t paleo, so…cider? It’s made from fruit so it has to be good for you.

  • TheOtherNick

    A: I’m still working on everything.

    B: 12 + 7 pushups (did the full 20 minutes). At 15 minutes I was at 9 + 8 pushups. No band. Pushups continue to be my downfall.

  • NickA

    14 Full Cindy.
    I am glad we had the option to do the full 20 min Cindy. I think scaling should always be an option for people, but we should be able to them RXed if we want.

  • Jeff D.

    100% Cindy Rx’D – 13 + 5, 10, 2

    This is the first Rx’d Cindy I’ve done. During Elements in early March, I used a green band for 1/2 Cindy and did 8 rounds.

    Came to class expecting to love the NewGrips but they had as much grip and control on the pull-up bar as a pair of oven mitts. Going to give it the obligatory 5-10 workouts before making an official determination. Did the first round with the Grips and did the other 13 without.

  • Steve

    A: struggling with linking together kipping pullups. Possibly not pushing off enough.
    B: 75% Cindy: 10+ 12 squats. No bands
    Really happy with the improvement from my last Cindy. Last time I did Cindy was elements : 1/2 Cindy with green band: 8 rounds

  • Justin W

    Full “Cindy” Rx’d:
    15 rounds + 5 pushups

  • Andy S

    Cindy Rx’d – 18 rounds – 5 squats. bit salty i missed out on 19 by ten squats! Splitting the push ups into 5′s helped stop fatigue big time.

  • Jenny K

    Full Cindy: 12.5 rounds. Scaled down to a green band