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WOD/Blog

KELLS

  • HOME/
  • About Us/
    • About Kells
    • Meet The Coaches
    • Contact Us
  • Get Started/
    • What is?
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WORKOUT OF THE DAY(WOD) & BLOG

November 13, 2015

CrossFit Benchmark: "Annie"

November 13, 2015/ Mike McGoldrick

Skill
Handstand Push-ups

WOD 1
3 Rounds
21 Pull-ups
15 Front Squats (115,75)
9 Strict Handstand Push-ups

Level 3- Kipping HSPUs
Level 2 (95,65), 15-15-5
Level 1 (55,35), 12-12-12 Push-ups

First set of pull-ups should be in 2 sets or UB. If not scale.

8 Minute Rest

WOD 2
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Level 2 -1/2 Double Unders
Level 1- Singlesx2

November 13, 2015/ Mike McGoldrick/ Comment

Mike McGoldrick

  • "Quagmire"
  • Thursday 11-12 Olympic Lifting Class

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