“Annie Deadlifts & Squats…”

Posted: February 8, 2018 in Uncategorized

It’s Gonna Be Nice Outside Today…

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No… We’re Not Climbing “The M”… Maybe One Saturday…

But We Will Be Running Today…

Okay… Here’s Today’s MetCon…

For Time:

50 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

40 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

30 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

20 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

10 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

1 Mile Run… 

Got It?!?! Thought So…

“Annie Deadlifts & Squats…”

The Strength For Today… HEAVY Deadlifts!!! Take Care Of Your Back!!!

We’re Up To 80% Of Your 3 Rep Max “Touch & Go” Deadlift… We Will Be Performing “Single & Controlled” Deadlifts Today…

No Deadlifts In The MetCon…

The MetCon For Today…

“Annie” Is An O.G. CrossFit Girl WOD…

“Annie” Is…

For Time:

50 Double Unders

50 AbMat Sit Ups

40 Dubbs

40 Sit Ups

30 Dubbs

30 Sit UPs

20 Dubbs

20 Sit Ups

10 Dubbs

10 Sit Ups… TIME!!!

You Will Have 10 Mins To Finish The Above… But… There’s Going To Be 5 Different Buy-Ins For Each Round…

Each Round Is 2 Mins Long With No Rest… YOU CAN’T REST IN ORDER TO FINISH!!!

3…2…1… GO!!! And You Will Perform… “Squattin’ Annie”…

Round 1:

50 Air Squats… Then Straight Into 50 Double Unders & 50 Sit Ups… If You Finish… Continue Onto 40 Dubbs & 40 Sit Ups… So On & So On… But @ The 2:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 2:

40 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 4:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 3:

30 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 6:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 4:

20 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 8:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 5:

10 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 10:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 6: 1 Mile Run… TIME!!!

If You Finish “Annie”… You Get To “Rest” Until The 10 Min Mark… Your 2 Scores Will Be Your Finish Time On “Squattin’ Annie” & Your Total Finish Time…

***I Gave This One A Test Run Last Saturday After The GRID… Got 8:36 On “Squattin’ Annie & Total Finish Time Of 17:34… 8:36/17:34 Would Be My Score…***

If You Didn’t Not Finish “Annie”… You Will Be Working All The Way Up To The 10 Min Mark… Your 2 Scores Will Be How Far You Got On “Squattin’ Annie” & Your Total Finish Time…

***Had I Not Finished “Squattin’ Annie”… My Score Might Have Looked Like… 30 Dubbs + 17 Sit Ups/17:34…Though I’m Sure You Can Add A Few Seconds To My Finish Time Without That 94 Secs “Rest” I Got…***

Got It??? Kinda???

IT’S A THINKER!!! YOU NEED TO REMEMBER WHERE YOU LEFT OFF AT ON “ANNIE” AND REMEMBER TO COUNT THE CORRECT NUMBER OF AIR SQUATS… You Might Be Laughing… BUT TRUST US… WE’VE WITNESSED SOME PRETTY INTERESTING WOD DRUNK MOMENTS!!!

Let’s Just Lift & Have Fun!!!

ALRIGHT… HERE WE GO!!!

Strength…

***You Know The Drill… Come In & Load Up Your Barbell With 60% of your 3 Rep Max Touch & Go Deadlift For The Warm Up… Also Know Your 70% & Obviously your 80%…***

Every Min On the Min x 3 Mins

3 “Single & Controlled” Deadlifts @ 80% of your 3 Rep Max “Touch & Go” Deadlift

MetCon…

For Time:

***Starts With Air Squats… Back To Air Squats Every 2 Mins…***

***Double Unders… Rx’d: M&F… MOD: Singles…***

0:00 Min: 50 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

2:00 Mins: 40 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

4:00 Mins: 30 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

6:00 Mins: 20 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

8:00 Mins: 10 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

10:00 Mins: 1 Mile Run/Jog/Power Walk Any Direction You Want… TIME!!! 

***No Rowing Unless You Have An Injury… Bring Your Headphones & Enjoy The Nice Weather!!!***

3…2…1…GO!!!

Mando

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2.7.2018 WOD & Scores…

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