04 DEC 2012 - Annie

INTENSITY:
"Annie"
50-40-30-20-10 Rep Rounds of:
Double-Unders
Sit-Ups

RESET:
Test: Skin the Cat
5 Minutes Shoulder and Spine Mobility
Re-Test: Skin the Cat

20 NOV 2012 - EMOM Weighted Box Jumps and Sprints

INTENSITY:
EMOM 15 Minutes
3 Weighted Box Jump (1p / .5p)
20m Sprint

RESET:
2 rounds of:
50' Bear Crawl
10 Suspended Mountain Climbers
10 Landmine Thrusters (45/25)

23 MAR 2012 - Annie

Annie Sakamoto

HEAVY:
Rest Day

INTENSITY:
"Annie"
50-40-30-20-10 Rep Rounds of:
Double Unders
Sit-Ups

RESET:
3 Rounds of:
10 KB Windmill, Right
10 Iron Cross Hip Stretch, Right*
10 KB Windmill, Left
10 Iron Cross Hip Stretch, Left

*Iron Cross Hip Stretch - Lie flat on your back, place both arms out to the side, at 90 degree angles from your torso. Lift the stretching leg up to 90 degrees. Keeping your leg straight and your lower back on the ground as much as possible, lower your raised leg/foot, across your hips to the opposite side of your body (i.e. if you are using your right leg, lower your foot across your left side). Your leg should essentially lay the same direction as your arms.

Sort of like this.......