Skill:
AMRAP 6
Double Unders
If you have double unders, do 100 for time, then work on triple unders
WOD:
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
May not break up movements, must do 100 of each before moving to next movement.
We are going to work on our double unders today! We’ll put 6 minutes on the clock and if you are proficient at double unders, you will knock out 100 and then try working on some triple unders.
You can work on getting that first double under, stringing several together, or making them more proficient.
We are then going to tackle a fan favorite “Angie”. (I was just kidding about the fan favorite thing, I don’t know anyone that loves this workout…)
You know that “Murph” is coming up this Memorial Day, so we need to start getting ready. No better way than to knock out 100 each of pull ups, push ups, sit ups, and air squats.
Pull Ups:
Please do not let your hands tear on these pull ups today. Take good care of your hands – don’t let your callouses get too big, limit your use of chalk (the friction anc grip can cause the rips), and if you feel your hands are getting too close to ripping, please change to ring rows.
If you aren’t able to do 100 pull ups today, you will scale by doing ring rows. You can move the rings up and use a more vertical pull to make them harder, you can scale as needed to get all 100 done. We won’t be doing jumping pull ups today. The negative/concentric movement on the way down after your chin gets over the bar and too many jumping pull ups is a known risk factor for rhabdo.
Push Ups:
Arms start all the way locked out, lower your body to the floor in a tight plank position, your chest and hips should hit the floor at the same time, your knees should not. Modify by placing your hands on an elevated surface – you will still be doing the same movement and gaining all that valuable strength and muscle memory of good form, but that elevated position will alleviate some body weight.
Sit Ups:
Butterfly your feet to disengage your hip flexors and quads. Hands hit the floor behind you and then the floor in front of your feet. Make sure your shoulders come all the way forward of your hips – full range of motion, no crunches here!
Air Squats:
Virtuosity is the name of the game here. Make sure you start standing tall. Clench your butt cheeks, prepare to get sucker punched in the gut, take a deep breath, send your butt back like you are sitting on a chair, oush your knees out, and go down until the crease of your hips goes below the top of your knee. When you stand all the way up, be sure to fully extend and push your hips forward (clench your cheeks.)
You will be doing all 100 reps of each movement before moving on to the next movement. Figure out a way to break up these sets of 100.
