Warm-up Drills
I. ROMWOD: 20211011-UPPER & LOWER BODY
-Puppy Dog
-Lizard
-Pigeon
-Sumo Squat
-Recovery/Rebound
II. WOD Movement Specific Mobility and Warm-ups
Impact/Focus: Press 1RM
Warm-up and build to a new 1 rep max Press vs a 15:00 time cap.
Warm-up sets/reps general guidance:
Begin with 3 to 5 rep sets each at 40,50,60% numbers from the past four weeks.
Working sets:
Press 1-1-1… continue until a 1RM has been established
Post scores to comments.
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (butterfly)
Notes:
- There is a hard 12:00 time cap for today’s benchmark.
- Compare this Benchmark to 05.11.2021 (linked HERE).
- Scaling for Single-unders and Developing Double-unders will be covered during the whiteboard brief.
- Rx+ for today is “Annie Nordic Hunting”. If performing the “Annie Nordic Hunting” version of the WOD (a change-up from the Iron Annie Rx+ option last time around) execute the Abmat Sit-ups during the ascending rounds via anchoring the feet with a slamball.
- See below for the outline;
“Annie, Nordic Hunting”
For time
50-40-30-20-10 x Double-unders
50-40-30-20-10 x Abmat Sit-ups (butterfly)
Rest 2:00;
Then complete the following For time
15-30-45-60-75 x Double-unders
5-10-15-20-25 x Slamball
5-10-15-20-25 x Roller Board Plank Tucks
* Anchored Abmat Sit-ups (w/2 x Dumbbells)
Post scores to comments.
**Nutrition Re-test athletes may opt to double-up or sub in a run at the “Seagram 7’s” WOD today.**
