A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 10 minute EMOM, alternating minutes
Even: 5 Bird dogs/side (see the picture folks)
Odd: 30 second Plank hold
C) For time:
5 Deadlifts @ 275#/185#
15 Handstand Push ups
5 Deadlifts @ 275#/185#
30 Box Jumps @ 30″/24″
5 Deadlifts @ 275#/185#
45 Bar facing Burpee’s
5 Deadlifts @ 275#/185#
60 Double Unders
Time- 7:52, YAY BF burpees!!
B) complete
C) 7:28
extra work: 50-40-30-20-10 situps, DUs
10:02
Time: 8:09
9:34
“Annie” not for time afterwards, woo hoo!!
B)complete
C)7:26
50-40-30-20-10
Situps & double unders
Extra
11:38. Finally the hspu are making progress 🙂
Finished Annie focusing on unbroken double unders.
9:28. Hspus went the best I’ve ever done. Focused on a quick hard kip and all 15 went up fast and almost effortless. Stepped down in bjs. Bf burpees – slugged through them without stopping. Tripped up on dus. Took far too long. Overall, happy with it.
Annie. Sit-ups made me feel my abs. DUs here were good. Unbroken.