Annie
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Then, complete the following post-workout skill work.
Every minute on the minute for 6 minutes:
25-foot handstand walk
Compare to 230104.
Post time to comments.
Stimulus and Strategy:
Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique.
Intermediate option:
Same as Rx'd.
Beginner option:
30-20-10 reps for time of:
Single-unders
Anchored sit-ups
Resources:
The Double-Under
The AbMat Sit-Up
The Handstand Walk
The Single-Under
The Anchored Sit-Up
Find a gym near you:
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Comments on 260317
209 Comments
estimate. My clock stopped for the first 50 su
M/45/67kg
rx 7:54
25,20,15,10,5 GHD sit-ups
8:24
Recovery session
25,20,15,10,5 GHD sit-ups
8:24
Recovery session
Sub/scale
soccer ball juggles for double unders 1=1
time: 10:36
33’ 50/40/30/20/10 Double under (skill training) + abs abmat + 6x 30” handstand hold On the wall
39 / M / 5'9" / 140lbs
Single-unders x100-80-60-40-20
AbTowel sit-ups 50-40-30-20-10
15:27
Then 6 handstand walk attempts, not EMOM. Distance between 0 and about 12 feet.
Begginer
Every 5 minutes for 25 minutes, complete:
3 low-Bar muscle-up transitions
8 thrusters 55lbs
12-calorie row
Times 3:05/3:05/2:46/2:34/2:35
Annie scaled dubs to singles and dubs mixed
14:30
Rx 7:56
RX 6:10 - 18 second improvement from previous time :)
7:40 Rx
Rx-ish, no abmat available
50-40-30-20-10 reps for time of:
Double-unders
Decline sit-ups
7:44
Started HSWs at minute 8. Took an extra 30 second break after rounds 2 and 4.
14:47
8:33
m/41/6’/188#
M/51yo/5'8"/#225
10:54_RX
7:07
56M
8:56 rx
Scaled to SUs - 12:59
Scaled Handstand walks to wall walks - EMOM
Single-under
Abmat sit-up
All unbroken
Score: 7:41 PR first time 🎉👏🏼
tiempos de ronda
R1 | 02:11 |
R2 | 02:00 | -11 s
R3 | 01:34 | -26 s
R4 | 01:12 | -22 s
R5 | 00:40 | -32 s
Ø 0
1:31 = 07:37
Annie
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
8:14!
Tripped up once on the round of 30 jumps and took an extra recovery breath here and there when my hip flexors were getting tight in the sit ups. Pretty impressed by how much time others have been able to cut from this though because i felt like i moved pretty quick
Agreed! There are a lot of really fast times today. This is a great one too! Nice work
M52/5'11/220#
50-40-30-20-10
Single Unders
Sit-ups
9:29
Rx — 8:58
5:57
Another blazing one, Luis!🔥
6:40 Rx. Did everything unbroken and at a very aggressive tempo. Fro HSW I did EMOM 3 wall walks on the odd and 2 WW on the even minutes to match the footage. All kinds of Annies on the record, but couldn't find a regular one to compare to.
unanchored abmat sit-ups
8.52
Rx 4:40
*Anchored Sit-ups
Then,
Every minute on the minute for 10 minutes:
50-foot Handstand Walk
*Unbroken
How? :) There's no human ability to shave that much time off this WOD compared to regular mortals :) Exceptional job, Derek.
Pretty impressive, as ever Derek.
The Anchored Sit-ups are WAY faster y’all.
I wanted to do a faster version like the classic Chris Spealler video!
Next level!
"I wanted to do a faster version like the classic Chris Spealler video!"
Is this the one https://www.youtube.com/watch?v=CWaiZxgrBGY. ?
If so, I understand the "how," but I hope you managed more sit-ups than Speal. 'Cause he's got zero :) :) I got to say that some of these early HQ videos are often a wild bunch of BS :)
Catching up after being gone for a few days. Completed 260314 just 10 minutes before this, results posted there.
Rx’d: 6:43
Best time was 6:13 and last time was 6:37. Could’ve done better but I was thinking about how good my crepe myrtles look and tripped on the first set of dubs. Dammit.
You’re a beast, my man!
Yeah, but crepe myrtles are beautiful trees, so I'm all in understanding w/ you.
Welcome back! Crazy fast time even while admiring the landscaping!! I do love a crepe myrtle!
Speed steps and few single unders
50-40-30-20-10
Sub for "power singles"
8:17 before the EMOM, barely finished before the timer lol
07:02 RX
Fantastic!
7:31 as rx’d all unbroken/unanchored abmat sit-ups, not my fastest sit-ups but maintained consistent technique and kept my butt on the ground/observed full rom.
Dad: 12:30 with single unders and 1/2 the sit-ups each round. 6x25’ bear crawl after!
I did 12.5’ hs walk emom6 afterward. 3-4 trips were unbroken. Would’ve broken my neck if I’d tried 25’ emom today.
46/176cm/lbs
So enjoying your and your dad's progress in CF. Especially dad's. Breaking of necks is discouraged on mainsite, so smart in dialing the HSW back.
Rx 5:55
Unbroken
That's speeding. Excessive speeding. Congrats!
Nice!!!
6:56
Rest 4 min
Handstand walk UB
Rest 4 min
Rx Handstand walk unbroken until last 2 sets came down at 15ft
completed in the AM at the Y. RXd but used a yoga looking pad as my ab mat.
7:32.
trips in the round of 50 and 40, otherwise unbroken.
HS walks after were embarrassing in, but I got them in!
230104 - 13:35 (Gymnasty Annie)
Great job, James!
Gymnasty Annie. Joining CN and the BJ in the linguistic gymnistics realm! Oh yeah. Good workout, too!
Test
9:14 rx
230104 - 8:47
201006 - 6:32
181227 - 7:21
171129 - 5:56
170426 - 5:51
9:14
230104 - 8:47
201006 - 6:32
181227 - 7:21
171129 - 5:56
170426 - 5:51
9:14
230104 - 8:47
201006 - 6:32
181227 - 7:21
171129 - 5:56
170426 - 5:51
Excellent!
Well done!
20-24 wall plank shoulder taps per round
56 yo M/ 5'9"/ 148 lbs
4 x 1000 meter runs on a track (400m RI)
4:41 - 4:47 - 4:34 - 4:35
then today's WOD
9:35
subbed 2 single under for each double under
Fantastic work today. You preceded a speed workout with miserably difficult run work. Bravo!
Great work!
9:15 Rx, got to learn new rope. Just opened it.
8:36
Notes: first two sets of DU in two sets, the rest unbroken.
Rx
9:01 (PR)
Did 1 partial WW + 10 shoulder taps for the EMOM.
230104: 10:16
Still think my all time PR is faster but I will take this as a new PR. The sets of 50 and 40 DUs were a travesty but the remaining sets went much better. AbMat situps could have been better.
Awesome job!!
Travesty perhaps, but you're getting closer to making DU's your norm, which is great progress.
Congratulations on a PR!!! And with doubles!🎉
Rx abmats unanchored/butterfly
7:48
Practiced handstand walk progression with nose to wall stands, alternating shoulder taps & hip tap attempts.
Great job on Topsy yesterday all you usual suspects & lots of new folks! Work is busy so time is short, but I see y'all crushing it!
*also all double unders!🤗
Way to go, BG!
Hell yeah, all dubs!! Great job!
Wonderful to see those DU's! Getting close to taking one of those cards out of your deck!
150-120-90-60-30 single unders
50-40-30-20-10 unachored abmat sit-ups
A few brief back stretches mixed in
13:44
63/5'8"/190
Solid, Jim!
Jim Rixpress unstoppable!
Nice! Glad the back is not keeping the Rixpress off track!
Excellent!!
Beginner
D.U
5:29
Rx’d
6:46
HSW ✅
Rx’d
Well done!
8:04
9:03
9:19
Subs: penguin taps, abmat butterfly situps, 25x wall-facing shoulder taps
7:49, then each ST set in 20-21 seconds
Great job!
Aren't penguin taps and SU's like doubling up on the ab work? That sounds tough!
30-20-10 reps for time of:
Double Unders
Anchored sit-ups
4:47
practiced wall walks
7:54
29 seconds better than my last attempt!
next step: unbroken dubs
double under
sit ups
Single unders . 11:39
Singles 100,80,60,40,20
Sit-ups 50,40,30,20,10
5 handstand holds 30 sec
5 wall sits 30 sec
30 sec hang
30 sec dip hold
5 plank 30 sec
2 min deep squat
-200, 160, 120, 80, 40 reps lateral line hops
-50, 40, 30, 20, 10 reps ab mat sit-ups
11:32
6-minute EMOM:
-80’ bear crawl
13:19
then completed the EMOM
skill HSW on the Emom, validated fisrt 2 meters !
Single-unders
AbMat sit-ups
Forgot to time myself but I finished 👍🏾
50-40-30-20-10 reps
30-25-20-15-10 reps
Double-unders
GHD sit up
16:52
8:56
wod/9:09
hs shrugs
Rx 13:05
Post worckout
EMOM 6 minutes
Hand stand walk
Annie, RX: 7:06
Well done!
Annie 11:00 (inc. tie shoelaces)
30 HSST TT -> 17:31
Not did hastand walk
Not did hastand walk
Time was 21:10 for the WOD
Rxd 7:51