Skill Work:
6 sets for load:
1 snatch balance + 2 overhead squats
BENCHMARK WOD: ANNIE
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Intended stimulus: Less than 10 minutes
Intermediate:
Same as Rx
Beginner:
30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups
Home Workout:
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Movement scaling options:
Double unders: Reps, speed steps, single-unders, machine substitutions
Sit ups: Reps, feet-anchored, dead bugs, shoulder taps
Scale up: Strict AbMat sit-ups
Cool down:
2 sets:
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side