Friday
Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Single Unders
8 Wall Deadlifts
8 Wall Ball Strict Press
:20 Plank
20 Single Unders
8 Wall Deadlifts
8 Wall Ball Strict Press
:20 Plank
Into..
AMRAP x 5 MINUTES
15 High Jump Single Unders or 15 Double Unders
8 Wall Ball Front Squats
8 Wall Ball Push Press to Target
8 Sit-Ups
Workout
Warm-up
NOTE – ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and KAREN. KAREN workout is to be performed on a 12:00 Running Clock. Athletes who finish before 12:00, rest until the 12:00 mark.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)|(6/5)
NOTE: New Benchmark
Optional Cool Down
Warm-up
FOR RECOVERY
1:00 KB Calf Smash (R)
1:00 KB Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose
1:00 KB Calf Smash (R)
1:00 KB Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose
(No Measure)
-Rest 2:00 b/t Part 1 & Part 2-