11th November 2018
WOD WOD, November 12, 2018
Deadly sing ANNIE
Warm-up
Deadlift (Weight)
ROTATING EMOM x 15 Minutes
Minute 1 :
5 x Deadlifts @ 70-75 %
*Reset @ Bottom
Minute 2 :
5 x Shoulder Press @ 70-75 %
*Reset @ bottom
Minute 3 : REST
NO MISSED REPS FROM OVER REACHING PLZ – PULL IT BACK IF NEED BE
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
OPTIONS ( 10 MIN CAP )
A) 30-25-20-15-10 ( Dubz only )
B) 100-80-60-40-20 ( Singles only )
35-30-25-20-15 Sit ups
*We have been drilling the dubz of late…. time to put them to the test 🙂
Shoulder Press (Weight)
B) DL / PRESS / DUB / GLUTE prep