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WOD - Wednesday, 3/7/2018


4 Scap pull-ups
4 Chin ups
8 KBs

16 Double unders

A. Gymnastics: Muscle Up Prep/Practice (5:00)

2 RFQ:

5 Muscle up transitions

5 False-grip ring rows

5 Ring dips

5 False-grip scap pull ups (rings)

5 False-Grip pull ups (rings)

B. Conditioning (12:00)
“½ Nate”
2 Muscle ups (Burpee C2Bs)
4 HSPUs (4 Push presses, 95/65)
8 KBs (70/53)

Rest 2:00

C. Conditioning (10:00)
Double unders (x2-3 singles)
Abmat Sit ups

Time Cap: 10:00

Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

Coach's Notes:

“½ Nate” should be scaled so athletes can continuously move for the entire 10 minutes. The only exception here are people who have MUs but might need a little time between attempts. There should be little rest/breaking within the HSPUs.
The Push Presses (scaled) are meant to be light and unbroken allowing athletes to keep moving.

Why “Annie?”
One of the best things about “Annie” is that its a good workout for getting the heart rate up and keeping it there without putting too much stress on the body. Additionally, its a healthy dose of Dubs which are likely going to be in the Open at some point.
Rx athletes should be able to do Dubs in there sleep, 50-100 unbroken, consistently, even when tired. Dubs become significantly harder when fatigued - especially shoulder fatigue. Today, after we work on MUs and HSPUs, we’re going to put those fatigued shoulders/Dubs to the test.


Programming during the Open....

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