WoD
"Annie"
For time:
50-40-3-20-10
Double unders
Sit ups
Snatch 1-1-1-1-1-1-1 reps
Open Season Competition training - 1900 hrs class
0:00 - 15:00
Warm up/movement primer
15:00 - 30:00 mins
Hang squat snatch waves at % of snatch 1rm:
2 x hang squat snatch every minute
42% / 45% / 49%
Rest 1 minute
45% / 49% / 53%
Rest 1 minute
48% / 53% / 60%
Rest 1 minute
53% / 60% / 68%
Rest and warm up over 7 minutes for:
Strict gymnastics 37:00 - 52:00
0-5 minutes:
free handstand practice
5-10 minutes
1 strict C2B pull up hold for 3 seconds (use a band that allows you to get to this position for 3 seconds if needed)
3 strict handstand push ups (use discs and an abmat at a height that allows for 5 reps, or bridging progressions on a box)
10-15 minutes
3 strict toes to bar
3 strict ring dips (use a band to maintain form where appropriate, as if to do 5-10 reps)
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