“Annie Likes to Row”
50-40-30-20-10
Double Unders
Abmat Sit-ups
Rest 4 minutes
Then,
Row 2000m
Post time to comments. [Time Cap: 18 minutes]
Warm-up :
3 mins – Jumping Rope (steady pace)
2 mins – Rowing (steady, conversational pace)
1 min – Double Unders (all out)
1 min – Rowing (all out)
-Dynamic WU –
>Ankle rotations – with leg extended rotate ankle in 10 circles one direction and then rotate in the other direction. Switch legs and complete 2x
>Rig stretch – Calf stretch, with foot on rig pull into rig and stretch calf, hold for 5 sec, then switch feet, repeat 5x
>Rig stretch – Stripper stretch, with butt on rig, reach as low as you can and grab the rig, pull yourself into rig
SKILL DAY :
>Athletes will learn proper positions and use of the GHD. Further, athletes will learn how the GHD will improve their midline stability.
Specific WU :
5 Min EMOM
>5 Medball situps
WOD –
*Athletes will complete Annie, REST for 4 mins, then complete the 2K Row.
*Scaled Options –
-Double Unders = double the single reps 100, 80, 60, 40, 20
-Sit-ups = laying flat on the floor with butt against wall, legs extended (together), reach up and touch toes, same amount as the workout
Mobility :
>5 min total body flush – 30 sec on air assault bike, then 30 seconds standing hands on head stepping high knees
