wod
GHD “Annie”
50-40-30-20-10
double unders
GHD situps
*scaled versions are available
warmup
6 min AMRAP 10 reps per
-partial ROM GHD situps
-single under bellhops (front to back)
-single unders skier hops (side to side)
-single unders run in place
-partial ROM GHD situps
-single unders left leg
-single under right leg
-single under/double under or double unders
Weighted situp demo
V up demo
3 rounds
5 weighted situps 20/14
:30 rest
then
3 rounds
5 Knee tucks
5 straight legs and hands to thighs
5 V-ups
wod prep
20 unbroken double unders ( or variation)
10 Unbroken GHD situps (or variation)
cool down
in sets of 5-10 accumulate
25 GHD hip extensions
25 GHD back extensions
15 GHD hip and back extensions