Pushing Annie

Pushing Annie

50-40-30-20-10 reps for time of:

• Double Unders
• Hand Release Press ups
• Ab-mat Sit ups

11:26 Rxd (PB by 24 secs)

Hero WOD "SMALL"/ deadlift AMRAP

"SMALL" 3 Rounds for time: -ROW 1k -50 burpees -50 box jumps -Run 800m 36:25 RXD DEADLIFT AMRAP @ 140kg-28 reps unbroken

Texas Method/METCON/100 GHDs

AM

5x5 Back Squat @ 127.5kkg

PM

5 Rounds for time:

• 15 Sumo Deadlift Highpull @ 42.5kg
• 15 Front Squats @ 42.5kg

07:55 Rxd

rest 5 mins

100 GHDs for time, on minute every minute perform 5 Ball Slams @9kg

04:37 Rxd

Annie the Chief/ Battling Rope Tabata

ANNIE the CHIEF

For time:

• 50 Double Unders
• 50 Ab mat Sit ups
• 5 x Rounds of the Chief
• 40
• 40
• 4
• 30
• 30
• 3
• etc

12:55 Rxd

Tabata Battling Ropes

Highest 31/ Lowest 26

1 x 5/1x 20 Back Squat...Long METCON

AM
1 x 5 Back Squats @ 127.5kg
1 x 20 Back Squats @ 105kg (PB)

PM

5 Rounds for the time:

• Row 500m
• 50 Double Unders
• 25 GHDs
• 25 Box Jumps @ 24"
• 50 Air Squats

28:35.....Tough one

20 min AMRAP

20 min AMRAP -10 Hang squat cleans @ 42.5kg -15 H/R Press ups -20 Battling Rope waves 11 Rounds

6 x 400m splits/Front Squats. METCON

AM

6x400m Sprints with 90 secs rest inbetween

1:02,1:09,1:11,1:10,1:11,1:10

rest 5 mins

5 x 3 FRONT SQUATS

80kg/100kg/110kg/120kg/125kg (PB)

PM


5 Rounds for time:

• 15 Deadlifts @ 90kg
• 15 Bar facing Burpees

07:21 RXD