"Anniebell"

FOR TIME
50-40-30-20-10
Double Unders
Anchored Sit-Ups
- After each full round complete 6 Power Snatches @60/43kg. The workout ends with 6 Power Snatches (30 total).
Timecap: 17 mins

COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

3 + 1 @5/10 rpe
3 + 1 @6/10 rpe
3 x 3 + 1 @7/10 rpe
*new set every 105 sec

Strict HSPU 3x1

ON A 22:00 RUNNING CLOCK.
20 Ring Muscle-Ups/20-40 Strict Pull-Ups / 20-40 Self Assisted Pull-Up /
60 Deadlifts @100/70kg
80/60 Cal Bike/Row/Ski
240 Double Unders/360 single unders
Partition as needed. Can start and mix movements in any order.
RPE 7

Back squat
4x8
- RPE9 (2-5% addition from last week or slightly over 10RM)
- rest ~90s between sets

4x
New Interval every 8th minute

10-15 Wall Balls
10-15 KB Swings
15-20/10-15 Cal Row
10-15 Box Jump Overs
15-20/10-15 Cal Bike/Echo/Ski

Rest day - what did you do?

Warm Up
3 rounds
1 min cardio
4 inch worm with push up
10-15 medball jump squat
15 hollow rocks

Strenght
Back Squats 10+10+8+8 reps@57-62-67-71%
rest 2-3 min
Front Squat 3-4x5 reps @60-65- and 1-2x @70%
rest 2 min

Metcon
15 min amrap with partner
24/30 cal air bike or 30/40 cal row
30 wall ball shots
goal is 4-5 rounds. You go, I go!

Strict HSPU technique (15 mins)
- scaling is using only abmat but no plates under the head !!!!
- box, floor etc...
+
Accumulate 30 reps
- sets of 3-5
- rest as needed btw sets

3 overhead squats

Scaled WOD
7 sets for load:
5 overhead squats