Thursday 16th July
Warm-up
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scaled/Silvers Annie:
50-40-30-20-10
Single Skips / Star Jumps
25-20-15-10-5
Sit-ups
————–
“I like Annie, she is one of the best out of all the girls, a few double unders, some situps, it’s like a rest day, if rest days leave your crying about your abs for 2 days.
You really need to be aiming for unbroken on this, I know that the skipping is going to be troublesome for some of you and I get that, but when your sets break make your rest as short as possible, don’t wait to get your breath back. The situps are bad, I get that, but the decreasing sets make them very manageable, use your arms as much as you can to throw yourself forward into the rep, grit your teeth and get through them, there’s no need to stop, it’s quicker to slow them down and go unbroken than to stop, think about your life, have a drink of water and then go. Also if you drink water whilst doing that many situps it’s going to come back up with possibly hilarious results.
Record your scores on Wodify, this is a Benchmark after all, it’ll be interesting to see how you do. “
50-40-30-20-10
Single Skips / Star Jumps
25-20-15-10-5
Sit-ups
————–
“I like Annie, she is one of the best out of all the girls, a few double unders, some situps, it’s like a rest day, if rest days leave your crying about your abs for 2 days.
You really need to be aiming for unbroken on this, I know that the skipping is going to be troublesome for some of you and I get that, but when your sets break make your rest as short as possible, don’t wait to get your breath back. The situps are bad, I get that, but the decreasing sets make them very manageable, use your arms as much as you can to throw yourself forward into the rep, grit your teeth and get through them, there’s no need to stop, it’s quicker to slow them down and go unbroken than to stop, think about your life, have a drink of water and then go. Also if you drink water whilst doing that many situps it’s going to come back up with possibly hilarious results.
Record your scores on Wodify, this is a Benchmark after all, it’ll be interesting to see how you do. “
Times/Reps
Adv: sub 5min
Int: sub 8min
Beg: sub 10min
Int: sub 8min
Beg: sub 10min
Heel drives
Penguin taps
Standing ab crunches (ribcage to belly button)
Fast Feet