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Tuesday 07 December 2010

Posted by The Coach on December 6th, 2010

GUEST DAY
“Partner WOD #3 – Partner CINDY”
As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

Partner A starts and does 5 Pull Ups
When they finish their pull ups, Partner B does 10 Push Ups
Partner A then does 15 Squats
That is 1 round
Then Partner B does 5 Pull Ups
Partner A does 10 Push Ups
Partner B does 15 Squats.
Continue in this manner until the 20 minutes is complete.

WOD RULES
– 1 Person working at a time
– Partners MUST alternate the movements
– WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply

Post rounds to comments

Get off the ibuprofen

The Towler whisperer

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16 Responses to “Tuesday 07 December 2010”

  1. Andrew said

    hey i can’t help it if i am irresistible to the laydeez…

  2. Pete Yeates said

    Run 45 minutes at a medium pace, it was a nice morning for a run πŸ™‚

  3. Laila said

    W/up – 1000m row, mobility & CFWU x 1

    WOD – “Cindy” in partners. As many rounds as possible in 20 mins:
    5 pull ups, 10 push ups, 15 squats

    I was partnered with Pamela. I did full push ups (yay), orange band for the first 12 rounds then back to red for last few rounds. Result = 16 rounds + 5 + 9

    First time on orange band today…am very excited with this!!! Soon I will be all growed up like the big kids doing them unassisted…soon πŸ˜‰

  4. Will F said

    Today I brough my guest along – Mum.

    W/U 600m row (me) 400m row (mum)

    WOD – β€œCindy” in partners. As many rounds as possible in 20 mins:
    3 pull ups, 7 push ups, 9 squats
    Mum and I did up to 10 minutes (6 rounds), then I finished the remainder by myself. (13 +3+7+6)

  5. The Cell said

    Cycle:
    35km Distance
    27km AVG

    Stretch

    *The next month will be a huge test of patience for me, there is a lot I can do, but a lot of the good stuff I cannot do (but only for the time being) Hopefully all good very soon…

    SS

  6. Mary-Anne said

    β€œPartner WOD #3 CINDY” AMRAP in 20 mins:
    5 Pull Ups/10 Push Ups/15 Squats
    Kellie was my partner today :)really love having her as a training buddy. 25 (+5 +10)rounds.

    Same as Laila, today was my first time completing a WOD on orange band; felt good.
    Will, your mum was strong. Maybe back soon? πŸ˜‰

  7. Will F said

    I hope so, I’ll have to work on getting her back πŸ™‚

  8. Nick D said

    Like mother like son Will πŸ™‚ we’ll get her doing one armed pushups in no time!

  9. Ash said

    Did Cindy by myself….

    23 Rounds + 2 Pull Ups.

  10. The Cell said

    Solid effort Ash!

    Jase πŸ™‚

  11. Biljana said

    Orange band girls – Woo Hoo!! πŸ˜€

  12. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Back Squat
    5-5-5-5 @ 65-70-75-80kg PB πŸ™‚ πŸ™‚

    WOD: Cindy as Rx’d

    15 rounds + 1 pull up.

  13. Graeme said

    WOD AMRAP 20 minutes
    Cindy
    5 pullups
    10 pushups
    15 square

    14 5 pullups….. All unbroken reps V.happy!

  14. Bliss said

    Cindy – a joy with my good friend Paul. Thanks friend…always a pleasure. πŸ™‚

    5 pullups
    10 pushups
    15 square
    32 – 5+10+10 *** I believe that’s a win Paul!

    I invited my Mum to be my guest today and promptly set her up with Mike and Adrian as her partners, sensing that they might be better, more patient partners. And I was not wrong. Both of these guys were true gentlemen, only encouraging and gently pushing her onward. It’s true that she could barely muster a walk after the session but Mum has not trained for a VERY LONG TIME and it was with a lot of trepidation and not a small amount of courage that she came today. I was just pumped that she said yes to the invite!

    I was not only impressed with Mum today. I was touched that the people I call friends at lunchtime were so kind to someone so incredibly important to me. Thank you guys – all of you – your kindness has not gone unnoticed and I am grateful πŸ™‚ We have some really…really good people at this gym.

    Now finally, I need to mention my champion girls. Today my three girls (6,7 and 9) and I cycled from our home in Coogee to school in Fremantle. 20km round trip…the longest trip they have done. SUPERSTARS!
    (ok, so we did stop for hot chocolates on the way to school and ice-creams on the way home but who cares…they did it! πŸ™‚ )

  15. Nick D said

    13 rounds + 5 pull ups

    Great WOD! mostly unbroken reps except for the air squats, getting better at them! Did all 15 in a row on my final round where i couldnt before halfway through it?! haha must have had a bit left in the tank!

  16. Amith said

    WOD AMRAP 20 minutes

    Cindy
    5 pullups
    10 pushups
    15 square

    17rds even, improving with all pull-ups unbroken.

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