GROUP PREP
3 min cardio
1 Round:
–Line drills: high knees, butt kickers, toy soldiers, cradle stretch
–5 Roll Over V-Sit https://vimeo.com/189037857
–10ea Kneeling Thoracic Rotation https://vimeo.com/371395310
–20 Alt. Shoulder Taps w/ a:01sec pause at the top of each rep
–:20sec Side Plank Hold
1min each side: Banded Shoulder Distraction
1min single unders and double unders
STRENGTH
Bulgarian Split Squat (weight or no weight)
3×5 each side
Strict Toes to Bar (or Toes as high as possible, or sub toes to the rig)
3×5-10
Bent DB Delt Raise
3×10
WOD
“Annie-are-you-OH-k?”
For time:
- 50 Double Unders
- 50 Sit-Ups
- 10 OH Walking Lunges (45 bumper plate/25 bumper plate)
- 40 Double-Unders
- 40 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 30 Double-Unders
- 30 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 20 Double-Unders
- 20 Sit-Ups
- 10 OH Walking Lunges (45/25)
- 10 Double-Unders
- 10 Sit-Ups
- 10 OH Walking Lunges (45/25)
MOBILITY
Couch Stretch, Pigeon Pose
OPTIONAL POST WOD
4 Rounds:
25ft Handstand Walk/1min Handstand hold/1min Plank hold (accumulate) – 1 length of the rig
100ft Farmer’s Carry (choose your weight) – 4 lengths of the rig
