4/8/20

Metcon
Homewod #21
(with equipment)
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

(1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats)

(without equipment)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

(1 round of “Sindee” is
10 Push-ups
20 Air Squats)

STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts.
-Enter your 3 times and WODify will add them up for you.
-Choose weights and variations that enable you to complete each part in 5-7 minutes.
-You will rest the remainder of the 8 minutes until the next part begins.
-Each part begins on the 8 (0:00, 8:00, 16:00)
-Power Cleans and squat clean thrusters will alternate each rep
Extra
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Arm Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.

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