19th June 2019
WOD WOD, June 20, 2019
June Benchmark “Annie”
Warm-up
KB carries / Baby Taps / Beat swing Prep
Gymnastics
Skill Development Kipping pull ups – Running clock see below
Options
1- # unbroken C2B
2- # unbroken butterfly pull ups
3- # unbroken kipping pull ups
4- # seconds kipping
5- Alt between hollow hold & superman
*Chose 1 and stick to it – skill over capacity
*Running clock see below
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Running Clock –
0-10
Pull up EMOM
10-15
rest/set up
15-25
June Benchmark – "Annie"
25-30
rest/set up
30-35
AMRAP 5
2-4-6-etc DB box step up
2-4-6-etc DB row
(L + R is 2)
ANNIE OPTIONS:
30/25/20/15/10 ( dubz )
150/120/90/60/30 Singles
