|Signiture: Cindy XXX||Signiture: CINDY|
20 min Ladder
5 Pull-Ups Rx2: Ring Rows
This WOD is based on the Girl WOD Cindy Double the reps each round.
10 Pull-Ups Rx2: Ring Rows
For starters, don't forget where you are as you move up the ladder (this is easy to do in this WOD). Be sure to pace yourself from the start and focus on small sets as you ascend up the ladder.
Pull-Ups - be sure your chin is over the bar on each rep and your arms are fully extended on the bottom.
Push-Ups - arms need to be tight to your body and although these are not Flash Push-Ups, you will need to be sure your chest touches the ground on each rep and your arms are fully extended when upright. Also be sure to extend in a plank, not 'worm' or 'snake'.
Bodyweight Squats - be sure your hip crease dips below your knees on the bottom with your chest up high and fully extends on the upper part of the movement.
Enter score as total number of reps
|1st||479 ||Ingrid Fri,Jul 17,2015|
|2nd||390 ||Jyl Fri,Jul 17,2015|
|3rd||344 ||Brittany Su Fri,Jul 17,2015|
|1st||658 ||John Neg Fri,Jul 17,2015|
|2nd||460 ||Jason C Fri,Jul 17,2015|
|3rd||450 ||Zack Fri,Jul 17,2015|
|Shadia||300 Rx2|| ring rows|
|Melissa S||359 Rx2|| |
|Stephanie C||275 Rx2|| |
|Amanda Sta||285 Rx|| |
|Jessica B||335 || rx2 on pullups|
|Levi||230 Rx|| |
|Randall B||300 Rx|| |
|Jyl||390 Rx|| |
|Jason C||460 Rx|| |
|Glen G||408 Rx|| |
|Scott Shap||424 Rx|| working on butterfly pull ups|
|Jim L||331 || masters ..banded pull ups|
|Tony||315 || masters ..banded pull ups|
|Jeff W||300 Rx|| working on squat depth|
|Lance H||316 Rx|| |
|Tracy R||265 Rx2|| 10 ring rows for very last pull ups|
|Brittany Su||344 Rx|| |
|Jamie S||265 Rx|| |
|Jamie C||400 Rx|| |
|Sallie||296 Rx2|| assisted strict pull ups - at perimeter|
|Ingrid||479 Rx|| working on getting chin above bar on butterfly pull ups|
|Zack||450 Rx|| |
|John Neg||658 Rx|| |
| ||Results Posted: 23|