MOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS
Pose Running – Double Unders
CONDITIONING
“ ANNIE ON THE RUN RUN”
For Time
50-40-30-20-10:
Sit ups
Double Unders
Every Rounds
400 mt Run
MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
10′ Practice on Handstand Push Ups
2 Rounds
10 Double Unders
5 Sit Ups
Rest 3′ and start
CONDITIONING
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 26.01.2018
WARM UP
5′ Practice Double Unders, Then:
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
10′ Stretching
CONDITIONING
A) For Time & Reps
50-40-30-20-10 Cal Row
5-10-15-20-25 Push Ups
Time Cap 15′
Rest 5′ Then:
B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 31 / 3 / 2017
