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Tuesday 02.23.2021

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Warm-up Drills
I. Jumprope 3-5 sets of
:30 x Single-unders
II. 3 Rounds of
10 x Air Squat
10 x Push-ups
10 x Hollow Rocks
II. Scorpion Sandwich & Yoga Poses
III. Mobility Drills

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes:

  • Anchor feet for the Abmat Sit-ups with dumbbells.
  • There is a hard 12:00 time cap for today’s benchmark.
  • Compare scores to 07.21.2020 (linked HERE).
  • Rx+ is a unique option…
    “Iron Annie”
    For time
    50-40-30-20-10 reps of
    Double-unders
    Abmat Sit-ups (butterfly)
    Then…
    10-20-30-40-50 reps of
    Double-unders
    Anchored Abmat Sit-ups (w/2 x Dumbbells)

Post scores to comments.

Skill & Accessory EMOTM
Select from the rep options and complete for quality within the time allotted, scale movements as necessary.

4 Rounds (scaled 2-3 Rounds)
1:00 x 8/12 reps of Hip Extensions
1:00 x 8/12 reps of Push-ups
1:00 x 8/12 reps of 1-arm Dumbbell Row
(reps are 8+8 for R+L)
2:00 x Couch Stretch
(1 min per leg; hip flexor emphasis)

Notes:

  • Feeling frisky today? Max Reps for the Push-ups each round and matched with reps per arm of the 1-arm dumbbell Row would be well suited.

Post training results to comments.

Samy Daghir

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