WOD for Friday, 9-30-16 HEAVY CINDY. Weekend Schedule.

September 30, 2016

Yoga is ON Saturday at 8:45.  Open Gym is 10-12 both Saturday and Sunday.

Friday- Long Duration

Heavy Cindy

AMRAP in 30 minutes of

5 Chest to Bar Pullups

10 Crossover Pushups (Over plate – m45/w25)

15 Squats (w/ plate – m45/w25)

Open Prep


AMRAP in 20 minutes

5 pullups

10 pushups

15 Air squats




  1. Heavy Cindy 17 rounds + 6 reps = 516 reps RX

  2. Wispy Cindy
    23 rounds 24 reps

  3. Normal Cindy:
    10 + 8 rx

    Played a tough 2hr 15min match last night and lost in a 3rd set 11-9. My record for the last month is now 13-1. All this playing has now resulted in a painful tennis elbow. Pull-ups were singles and slow.
    Matches Saturday and Sunday before I get a full week off.

  4. 845 let me jump into the game. I did Heavy Cindy and completed 18 rounds plus the 5 pullups and 8 pushups into rd of 19. Having Greg set the bar at 6am was a huge help.

    • Nice job Brock!

  5. Heavy Cindy cap 30
    15 + 17 RX

  6. Did regular Cindy to minimize soreness for my weekend oly training. 12rds+12 Rx otherwise known as half of what Joel did. 😳

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