Saturday 130223

Monday 220228

Monday 220228

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.
Compare to 170711.

Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders

Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings 30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders

Wednesday 230104

Wednesday 230104

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

OR

Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand

Share your choice of workout and time in comments.

Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand. The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark. Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

Intermediate Option:
For time:
50 double-unders
50 sit-ups
5 assisted presses to handstand
40 double-unders
40 sit-ups
4 assisted presses to handstand
30 double-unders
30 sit-ups
3 assisted presses to handstand
20 double-unders
20 sit-ups
2 assisted presses to handstand
10 double-unders
10 sit-ups
1 assisted presses to handstand

Beginner Option:
40-30-20-10 reps for time of:
Single-unders
Sit-ups

Regionals 12.5

Snatch Ladder1 Snatch (155/105 lb)1 Snatch (165/115 lb)1 Snatch (175/125 lb)1 Snatch (185/130 lb)1 Snatch (195/135 lb)1 Snatch (205/140 lb)1 Snatch (215/145 lb)1 Snatch (225/150 lb)1 Snatch (235/155 lb)1 Snatch (245/160 lb)1 Snatch (255/165 lb)1 Snatch (265/170 lb)1 Snatch (275/175 lb)1 Snatch (285/180 lb)1 Snatch (295/185 lb)20 Double Unders before each Snatch
Snatch Ladder
1 Snatch (155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before each Snatch

Monday 230731

Monday 230731

For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders