Individual Warm-up
Always start any warm up with cardio first. Beginners/Intermediates do the first movement noted. Advanced, your choice:
400m Run OR 500m Row OR .6 AAB OR 450m Ski Erg
10 Air Squats / 10 Pistols (L+R=2)
10 Push-ups / 10 Ring Dips
10 Sit-ups / 10 GHDs
10 Pull-ups (banded or ring row OK) or 5 Lower Downs from Chin above bar (no band) / 10 C2B
30 Singles / 20 DUs
——————- Advanced Only ——————-
5 HSPU (strict, if you got them)
3 Bar/Ring MU
Group Warm-up
Review Push/Split Jerk
Strength
2RM PUSH OR SPLIT JERK
15′ to find your 2RM Push or Split Jerk
Daily WoD
AAB ANNIE
50 DUs a/b) 150 Singles
25/20cal AAB a/b) 20/16cal AAB
40 DUs a/b) 120 Singles
20/16cal AAB a/b) 15/12cal AAB
30 DUs a/b) 90 Singles
15/12cal AAB a/b) 10/8call AAB
20 DUs a/b) 60 Singles
10/8cal AAB a/b) 5/4cal AAB
10 DUs a/b) 30 Singles
5/4cal AAB a/b) 5/4cal AAB
Mobility
Roll Quads
Mash Achilles
Lax Shoulders