CrossFit Endurance - Helen meets Annie - Coach Amelia

400m run
21 Kettlebell Swings @ 18kg
50 ABMAT
12 pull-ups
50 Double Unders
400m run
21 KBS @ 18kg
40 ABMAT
12 pull-ups
40 DUs
400m run
21 KBS @ 18kg
30 ABMAT
12 pull-ups
30 DUs
400m run
21 KBS @ 18kg
20 ABMAT
12 pull-ups
20 DUs
400m run
21 KBS @ 18kg
10 ABMAT
12 pull-ups
10 DUs

60 total pull-ups in this workout. Tore the sh*t out of my hand on rep 60. Not happy about that! Otherwise, loved the workout.

3 rounds:

800m run
50 double unders
30 hip extensions
10 tricep dips

***double unders were awful today! probably because they felt great yesterday. didn't use a band in the dips... getting closer to full RX range of motion.

30 yds suecides with tire-flips & pull-ups in between.

(Tire aprox, 4 yds diam, 460lbs)

Flip + sprint + 5 pullups for rounds til 30 yds complete, (tire goes one direction 30 yds):

1 round:

460lbs (208kg) tireflip
60 yds run (30+30 suecide)
5 pullups

Five rounds for time of:
15 Pull-ups
5 handstand push-ups
95 pound overhead squat, 10 reps

3 Rounds for time:
800M Run
50M #45 OH Lunge
30 Ring Dips

12 Minute AMRAP
10 Squat Cleans #135
10 Burpees over bar

Pre WOD:
- Bench Press 5-5-3-3-1-1-1 (155#)
- 3X Max Reps Weighted Pull Ups
WOD:
- 1000 Meter Row (4:44)
- 30 Burpee
Post WOD:
- Tabata Sit Up
Suggested Group Name: CFR

“Annie”
50-40-30-20-10
Double Unders

Abmat Sit Ups

Whooped my old PR by OVER 3 minutes, boom!

AMRAP in 15min. Of:
15ft. Rope climb
10 ring dips
20 wallballs @ 20#

5 rounds

AMRAP in 15min. Of:
15ft. Rope climb
10 ring dips
20 wallballs @ 20#

Sub 15 body rows for rope climb

5 rounds + 1 body row