Friday Workout: Modified Cindy with Running

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SKILL

Kettlebell Snatch

WOD

Level 1

AMRAP in 15 Minutes of:

  • Dumbbell Snatch (35/15) x 3 per arm
  • Box Push-up x 8
  • Air Squat x 15

*Every 3 Rounds, Run x 200m

Level 2

AMRAP in 20 Minutes of:

  • Kettlebell Snatch (53/35) x 3 per arm
  • Plyo Push-up (25# plate) x 8
  • Air Squat x 15

*Every 3 Rounds, Run x 200m

Announcements

A man by the name of Michael Perry dropped in to our gym for a workout on Tuesday, and he purchased a T-Shirt so that we could give it away to one of you in honor of his friend and fellow soldier who died in Iraq on August 12, 2004.  The man’s name was Capt. Michael Yury Tarlavsky.  Post your workout score to the comments again today and we will randomly pick someone from the comments to get a shirt (any size/style of your choosing)!  Nice work to everyone who posted scores on Thursday!

19 thoughts on “Friday Workout: Modified Cindy with Running

  1. 75# snatch/snatch balance
    6 + 2 wod

  2. Thanks for letting me drop in today! Had a great time.

    12 (1.25p)

    1. Stop by again soon and nice work!

  3. Thanks for letting me drop in today!

    12 (1.25p)

  4. Friday workout:
    10 rounds, with 30 # dumbbell for snatch

  5. 12 rounds, 30 pound dumbell

  6. C’ville Burn: 3 rds KBS @35#, PUs, Row; 3 rds Sand Bag Step ups @31#, Burpee BJ, Run

  7. Whoops, 10 rounds, not 12.

  8. WOD: 15 + Run

  9. 12 + 14 w/ 55# DB

  10. 12 rounds + 6

    Row instead of run
    35#
    Box push ups

  11. 12+6 Rx until the last two rounds where the plyo push-ups turned into walking push-ups.

  12. 13 rounds: 20#kb, 1/2 the rounds on toe walking push-ups, other half on knees.

  13. 11 + 6, 45# DB

  14. 14 rds + 1, sub walking lunge for air squats

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