Front Squat 3 Sets of 5
“Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run
L2 Double the singles L1 Singles for DU Cut Situp Reps in Half
The way the movements are structured in today’s workout, it encourages athletes to be able to keep the intensity high. There is little interference between the double unders and sit-ups. Double unders involve more skill and breathing, while sit-ups are typically known as more of a muscular fatigue movement. The biggest point of overlap will be between the run and the double unders. Athletes can aim to bite off more than they would typically chew on the double unders, knowing that they will likely be able to recover their breathing on the sit-ups. Early on in the workout, the runs are less important, as the priority is bigger sets on the rope. As the workout progresses, the runs become more important knowing that there is little work to accomplish inside the gym. Pace the runs, push the work inside the gym at the beginning. Push the runs and push the work inside towards the end.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
Recovery Row Row for 15 mins at a moderate pace