WOD for the day was “Annie.” I felt much better about this WOD. It was definitely cardio based, so I pushed hard to do every exercise with right form and quickly. “Annie” is a 50-40-30-20-10 rep workout for time. The only 2 exercises associated with “Annie” are double-unders and sit ups. If you can’t do double-unders, you can substitute singles at 150-120-90-60-30 reps over the 5 rounds.
I went for double-unders. My timing is still a bit off on those, so I would add a single to get my timing down. I didn’t count any singles toward my total jump ropes. Every sit up was strict. Shoulders to the ground and elbows past my knees when I crunched up. Form was good. I felt good. I did well with this one I think. I will definitely try to beat my time the next time around. Especially if I am able to improve my timing on the double-unders. So this is what it all looked like…
5 rounds for time – 50-40-30-20-10 reps
- Double-unders
- Sit ups
Total time [13.18]
I finished “Annie” off with a 2-minute plank. I was told that every time I went down during the plank for a breather, the penalty was 5 burpees. That was enough motivation to find the will power to stay up the entire 2 minutes.
Then I added 5X80 meter sprints to end the WOD. It seemed like a strong workout and I felt I did pretty well with it. Check out the pic below. Go out and give this one a try. Comment me your time. Give me something to beat.
Do work!
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