Strength
Strict Press
E2.5MOM
8-8-8-8
Workout
“Annie”
50-40-30-20-10
Double unders (drills, tips, etc)
Sit ups
*12 min time cap*
**Giving the legs a bit of a break today and focusing on the strict/shoulder press for our strength movement to wrap up the week. As we did with the push press last Saturday, you’ll be working under a running clock to keep track of your work/rest time. You’ll have 2.5 minutes to get in your 8 reps, get in a little stretching, and add some weight (if you can) before your next set. There’s *only* four working sets, but you want to make sure you get in a good warm up to find the right starting weight so you can still add weight each round. Strict press can be deceivingly hard, and so can 8 reps! As I said at the opening, we’re giving the legs a break today, but you still need to keep the lower half tight throughout the movement. That stabilization will create a strong base you you can effectively move the weight overhead.
“Annie” is our first girl WOD since March where we did “Nancy”. I hope you’ve seen improvement in your double unders over the last 7 months since they’ve been programmed at least once a week. Even if you don’t have a jump rope at home or room to jump, you can work on muscle memory with penguin taps – single or double – to work on the consistency and timing of the jump. This is a very effective technique no matter where you are in your double under journey as it’s great for cardio!
6/26/19
Board pictures from 10/11/18, 1/3/18, 4/7/17
Daily Read
Things to do in DC this weekend: Oct 16-18
-Washingtonian Magazine