Strength:
Bench Press + Plyo Push Ups
Every 3:00 x 4 Sets
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups
Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.
Modifications:
Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups
Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press
WOD:
“Mojo”
For Reps
16:00 AMRAP
12/9 Calorie Row
1 Round “Strict Cindy”
12/9 Calorie Echo Bike
3 Burpee Bar Muscle-Ups
Score = Rounds + Reps
“Strict Cindy” = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)
Level 2
For Reps
16:00 AMRAP
12/9 Calorie Row
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
12/9 Calorie Echo Bike
3 Burpee Chest-to-Bar Pull-Ups
—
Level 1
For Reps
16:00 AMRAP
10/8 Calorie Row
4 Ring Rows
8 Elevated Push-Ups
12 Air Squats
10/8 Calorie Echo Bike
3 Burpee Jumping Pull-Ups
—-
Masters 55+
For Reps
16:00 AMRAP
10/8 Calorie Row
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
10/8 Calorie Echo Bike
3 Burpee Pull-Ups
—
Competitor
For Reps
16:00 AMRAP
15/12 Calorie Row
1 Round Strict Super Cindy
(7 Strict Pull-Ups, 14 Push-Ups, 21 Air Squats)
15/12 Calorie Echo Bike
5 Burpee Bar Muscle-Ups
—
Travel/Hotel
For Reps
16:00 AMRAP
200m Run
1 Rounds of “Strict Cindy”
200m Run
3 Burpee Pull-Ups