WOD

WOD Thursday 11-14-19

“Climbing Annie”

For time:

10 Double Unders

10 AbMat Sit-ups

1 Rope Climb

20 Double Unders

20 AbMat Sit-ups

2 Rope Climbs

30 Double Unders

30 AbMat Sit-ups

3 Rope Climbs

40 Double Unders

40 AbMat Sit-ups

4 Rope Climbs

50 Double Unders

50 AbMat Sit-ups

5 Rope Climbs

GENERAL A climbing twist on the CrossFit benchmark workout “”Annie”” today We’ll climb some ropes and climb in reps as the workout moves along The flow of the workout goes as follows: 10 Double Unders 10 AbMat Sit-ups 1 Rope Climb 20 Double Unders 20 AbMat Sit-ups 2 Rope Climbs ?.

DOUBLE UNDERS Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds See teaching points for variations

ROPE CLIMBS As a general rule of thumb, we’ll allot 30 seconds per rop climb This will help athletes complete the right number of reps for them within each time frame

We can use the below numbers as a guideline for time caps: 5 Reps: 2:30 4 Reps: 2 Minutes 3 Reps: 1:30 2 Reps: 1 Minute 1 Rep: 30 Seconds See teaching points for variations