Today’s workout is very similar to the benchmark WOD “Annie” which we did back in March, except today’s workout has flutter kicks instead of sit-ups and an added buy out of 50 lunges. The flutter kicks should be a lot easier and faster to complete than the sit-ups were, so use today to challenge yourself on the jumping rope portion of the workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
50-40-30-20-10 repetitions for time:
Double unders
Flutter kicks (Each leg counts as 1 rep)
Buy out: 50 lunges
A beginner’s version of today’s workout could look like this:
Scaled 1:
50-40-30-20-10 repetitions for time:
Single unders or lateral hops over a PVC pipe
Flutter kicks (Each leg counts as 1 rep)
Buy out: 30 modified lunges
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
100-80-60-40-20 repetitions:
Single unders (Or 25-20-15-10-5 reps of double unders)
50-40-30-20-10 repetitions:
Flutter kicks (Each leg counts as 1 rep)
Buy out: 50 lunges
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments