Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
5 x Pull-ups (Deadhang)
5 x KB Sumo Deadlift High-pull (24/16kg)
10 x Push-ups (CFGS)
III. Mobility
“Viking Moore”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
Row 500m
Max Reps x Handstand Push-ups
Post scores to comments.
“Little Orphan Annie”
Complete 21-18-15-12-9-6-3 reps for time of
GHD Sit-ups
Double-unders
Post scores to comments.
Boatcrew Moore
4 rounds + 1/3 rope up down.
Little Orphan Annie II – double rep broken version DU’s
Standard abmat rep scheme 21, 18, 15
Completed 42, 36, 30 DU series before total gassed out failure.
I owe 24, 18, 12, 6 DU’s some other time.
4 rnds + rope + 40 meters of rowing
oh yeah… annie 10:54
Boatcrew Moore: 4 rounds + Rope Climb.
Little Orphan Annie: opted for 4x SU to prevent me going ballistic : 11:35
BM – 5Rds + 214m
LOA – 10 min