WOD Tue Dec 19, 2017

Part 1: Back Squat or Bench Press 3×5

Do as many reps as posssible (with good form) on the third set.

Or use this time to work on mobility.



5 pullups
10 pushups
15 squats

AMRAP in 20 minutes

Modify the pullups by doing ring rows.



5 handstand pushups
10 pistols (alternating right and left)
15 pullups

AMRAP in 20 minutes


Cindy XXX

10 pullups
20 pushups
30 squats

5 rounds

Add 5 reps to the pullups, 10 reps to the pushups, and 15 reps to the squats in each subsequent round. So the 2nd round is 15/30/45. The third round is 20/40/60. Fourth round is 25/50/75. Fifth round is 30/60/90.

Strict 20 minute time limit on Cindy XXX. If you get all 5 rounds done, record your time on the board. If you don’t get all 5 rounds done in 20 minutes, record your rounds and reps.