UPPER/LOWER/SEATED
10 Rounds for Time and Load
1 Clean and Jerk
1 Round of Cindy
(Lower: 5 Pull ups, 10 Push Ups, 15 Squats)
(Upper: 5 Pull ups, 5 Push Ups, 20 Squats)
(Seated: 5 Pull ups, 10 Push Ups, 15 Back extensions or sit ups)
(quads & high para’s Russian twists)
Notes:
Choose a weight that is challenging for sure. It’s only 10 reps. You notice in the video that Heather even starts having to split jerk. HOWEVER, don’t choose a weight that you are waiting 30 seconds or a minute to pick up because you think you will fail after 3 rounds. If it’s too heavy during the workout…lower it. If it’s too light and you are smoking it….raise it. Remember, in training it’s all about getting the best workout, not about always getting the fastest time or lifting the most weight.
Travel WOD:
10 Rds
10 Db/sandbag/kb Clean & Jerks
1 Round of:
Lower (5 Burpees, 10 Push Ups, 15 Air Squats)
Upper (5 Burpees, 10 Sit Ups, 15 Air Squats)
Seated (5 Knee Burpees, 10 Push Ups, 15 Russian twists)
