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WOD
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Cindy
Complete as many rounds as possible in 20:00 of:
5 Pull-ups
10 Push-ups
15 Air Squats
Compare to: 1/4/17. 8/17/16, 5/16/16, 1/4/16, 4/1/14, 6/7/12, 1/21/11, 4/4/11, 11/15/11
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PRP in your knee won’t let you squat? No problem, you can still press!
If You Want the RX, You Gotta Earn It.
Oh Cindy, you either love her or hate her. Either way, that’s today’s WOD and you’re gonna do it. Cindy is made up of three simple gymnastics movements, but sometimes the simplicity of them combined with a fast space can lead to range of motion issues. At the end of the day, there will be names on the board with an “RX” and names without. Our goal is to, as much as we can, ensure that the names with the “RX” all did the entire workout meeting the same range of motion standard. To do this, we need your help! It’s pretty simple:
Pull-ups: Arms fully extended at the bottom, chin over the bar at the top.
Push-ups: Arms fully extended at the top, chest to the floor at the bottom. Additionally, a “plank” position needs to be maintained for the entire movement. That is, when the chest leaves the floor, so do the hips. No worming up.
Squats: Knees and hips are fully open at the top (full extension), full depth at the bottom measured by crease of the hip falling below the top of the knee cap.
These are the standards. To get that RX, they need to be met every rep. For the entire 20 minutes. For the pull-up, if your chin isn’t getting over the bar, rest until you can make it happen. For the push-up, when you get tired, if you start worming up, rest. If you can’t get your chest to the floor, rest. Take some time to recover and then get back to it. For the squat, get deep and stand all the way up. That’s it, but it’s easier said than done sometimes!
At times the issue is that the desire to post a good score outweighs the desire to maintain strict standards for our movements. This is the wrong approach! Our challenge to you is for you to hold yourself accountable to the standard and have the self-awareness to know when you’re not meeting it. Then rest until you can rather than chipping away with crappy movements. At the end, that RX on the board is going to be well earned, and that’s something to be proud of!
