Workout for 4/5/2017

Tri-Modal Conditioning, Long-Duration

“Outlaw Anna”

AMRAP 2: Air squats
RX=air squats, RX+=jumping

2 minutes’ rest.

AMRAP 2: Pull-ups
RX=unassisted, RX+= C2B

2 minutes’ rest.

AMRAP 2: Sit-ups
SC/RX/RX+= hands-laces

2 minutes’ rest.

AMRAP 2: Back squats
SC=50% of squat (light-med),RX=135/95, RX+= 185/115

2 minutes’ rest.

AMRAP 2: Chin-ups
RX=unassisted, RX+=muscleups

2 minutes’ rest.

AMRAP 2: Candlesticks
RX=candlesticks, RX+= TTB

2 minutes’ rest.

AMRAP 2: Sumo deadlifts
Same bar used for b-squats

2 minutes’ rest.

AMRAP 2: Rowing
Score= average wattage

After-Hour Balance & Midline, Accessory Exercise

Balance: Spend 5-8 minutes on single-leg “circles” for balance.
Midline: Accumulate 60-80 sit-ups on the GHD machine.

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Check 50% b-squat max, wear gymnastics grips.