"Who's That Lady or Ladies”

"Who's That Lady or Ladies”
AMRAP 25:
 15/12 Calorie Assault Bike or Row
 1 Round of "Cindy"
 3 Power Clean and Jerks (135/95) (115/85)
15/12 Calorie Assault Bike or Row
 1 Round of "Cindy"
 6 Power Clean and Jerks (135/95) (115/85)
 15/12 Calorie Assault Bike or Row
 1 Round of "Cindy"
 9 Power Clean and Jerks (135/95) (115/85)
 …
 [Add 3 Power Clean and Jerks Per Round]

This could be turned into a partner workout - P1 accumulates calories on the bike for 1:30 while P2 works through "Cindy" and C&J. When 1:30 is up, P1 picks up where P2 left off. Keep going back and forth until 25:00 expires.

STIMULUS
It's hard to tell how far we can get in 25:00. What could possibly go wrong?

What we do know is that it should take ~1:00 for 15/12 Assault Cals & 1:00 for 1 Round of "Cindy". It's possible to do in 1:00 we can be looking at anywhere between 5-10 Power Clean & Jerks. So, perhaps we are looking to get somewhere between the round of 12 to 18??

Who knows!??! Who’s excited to find out? Enjoy this one!

Recover on the bike, stay steady on "Cindy", and focus hard on finding strong positions on the Power Clean & Jerk.
Once you reach the sets of 9's, singles will be the strategy of choice. Singles help take away the eccentric lowering of the barbell. Singles are a good call. ;)

We did use the Assault Bike already this week, but that's ok. It is also ok to opt for an Erg Bike, Run, or even Ski.

MODIFICATIONS
Bike/Row: 200m Run, 12/9 Calorie Ski Erg, 21/15 Cal Bike Erg
Clean & Jerk: Hang C&J (For simplicity or injury)

"CINDY"
Pull-Ups: 5 Banded/Jumping
Push-Ups: Reduce Reps or Elevate hands to a box or bench before dropping to knee push ups
Air Squats- Reduce Reps or Squat to a target
Add Score

“Lady Love” - Home Version

AMRAP 25:
 200m Run
 1 Round: 5 Pushups
 10 Air Squats
 15 Sit ups
 5 SIngle DB Hang Clean and Jerks
 200m Run
 1 Round: 5 Pushups
 10 Air Squats
 15 Sit ups
 10 SIngle DB Hang Clean and Jerks
 200m Run
 1 Round: 5 Pushups
 10 Air Squats
 15 Sit ups
 15 Single DB Hang Clean and Jerks…
Add Score

AFTER PARTY - ACCESSORY

AMRAP 1:00 - Strict CTB Pull-Ups
 Rest 1:00 into…
AMRAP 1:00 - Strict Pull-Ups
 Rest 1:00 into…
AMRAP 1:00 - Banded Strict Pull-Ups
Add Score

Comments

Lisa Bergmark

Lisa Bergmark 2 weeks, 4 days ago / Reply

"Who's That Lady or Ladies”: 5 + 31
Notes: Ran 200. Banded pull ups. Push ups. Air squats. 65# press.

Jessica Davis

Jessica Davis 2 weeks, 4 days ago / Reply

"Who's That Lady or Ladies”: 8 Rounds
Notes: Working with Tim 200m run Banded green pull-ups Banded push-ups to box Air squats C&Js 45#

Hannah Stulce-Felder

Hannah Stulce-Felder 2 weeks, 4 days ago / Reply

"Who's That Lady or Ladies”: 5 + 12
Notes: Echo bike for cardio. Didn’t count calories, just went for 1:00. (1) 5 pull ups, blue band (5) 5 knee push ups (5) Messed up and did 9 air squats, not 15 lol (9) TB + 20 for C&J’s (1) finished round 5

Jesse Galovich 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 5 + 1

Timothy Irish

Timothy Irish 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 8 Rounds
Notes: With Jess! 95lbs on the bar. Form felt good today! Struggled keeping my momentum during the kipping pull-ups. Running outside felt good!

Irene Colman

Irene Colman 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 5 + 43
Notes: 8 calories bike, jumping pull-ups, all the rest, 65 lb clean and jerks

Paula  Lambert

Paula Lambert 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 5 + 44
Notes: 13 reps into round of 18 clean and jerks 85#

Paula  Lambert

Paula Lambert 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 5 + 44
Notes: 13 reps into round of 18 clean and jerks 85#

rob smiff

rob smiff 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 7 + 37
Notes: wiff Nora! she rowed. mistakes were made. echo for me. on the patio. 🤯 got into round of 24 at cap.

travis cowing

travis cowing 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 6 Rounds
Notes: 200m run 1 Round of Cindy 3 C&J @ 115 20# vest Fun workout. First run was rufffff. 🙂

Carl Netzler

Carl Netzler 2 weeks, 5 days ago / Reply

"Who's That Lady or Ladies”: 9 Rounds
Notes: W/Shannon, who I made do all the C&Js! I think we finished 27 20# vest, 50# DB C&Js

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