Workout
“Annie”
50-40-30-20-10
Double unders
Sit ups
*12 min time cap
Compare to 4/7/17 and 6/22/16, 11/18/15, 6/19/15
Strength
Back squats
Build to a heavy set of 5 reps
**As you can see by the way this is posted, we are making the benchmark Girl WOD “Annie” the priority today. Check your log books to see how you did on one of the previous times we did it. This is your first? Write down how you do. Don’t have a book? Get one or figure out a system. Why? To see progress. Because I guarantee we’ll do it again in about 9 months. For those who have done it in the past, please share your progress on Facebook in the Old City Community Group.
Here’s a way to look at it especially if you don’t have that many double unders. First off, do as many as you can. That might be half the reps listed, or even 10-8-6-4-2 if you have to do a handful of singles between reps. You feel you can hit 10 consistently? Then do 10. Need to work on timing? Get in ‘hip taps’ as seen here in this video. This is one of my FAVORITE timing drills as you need to ‘tap’ your hips when you’re in the air. And the ‘tap’ represents the down stroke of the rope, so you need to be hitting your hips when you’re in the air.. aka when the rope is passing under your feet. If it doesn’t make sense verbally, check out the video and try it out. Another one of my favorite scales is by time – 90-60-45-30-15 seconds, giving you 4 minutes of double under (DU) practice. You could tweak it to 1 min for each level, but make sure you leave enough time for the sit ups. Don’t get so bogged down thinking about the jumps that you forget about those. I find it helpful to ‘kip’ – using my arms by aggressively swinging them towards my feet to help me sit up. And then I push off the ground and throw myself back until my shoulders are touching the ground. I find I’m able to cycle them more quickly that way. Give it a shot!