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Friday 161118 Annie and TGUs

“Gwen” was repeated on Wednesday (pic below) and we repeat “Annie” today.  Testing workouts we have done before is the primary method we use of claiming an increase in health and fitness.  You can track changes in fitness in MANY other ways- but we know these other ways to be only secondary and even tertiary indicators of fitness.  Blood pressure, VO2 max, body composition, weight… all finish second place compared to TIME and/or load lifted when it comes to key variables to measure.  You show me a sub 6 minute Annie time and an 85kg Gwen or repeated 70# Turkish Get Ups and health/fitness has already been demonstrated

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Friday’s WOD at 7 and 9am, again at 3 and 5pm
“Annie”
50-40-30-20-10 reps/round for time of:
Double unders**
Abmat butterfly sit ups
~10 minute strict cut off time so modify accordingly
Compare Annie to July 20, May 24 2016, Dec 30 2015, Jan 8 2015, Jan 6 2014, June 11 2013, June 10 2011.
**Rowing Annie is a great substitute, but only if you did NOT do the partner WOD yesterday. Row in these increments: 150m, 140m, 130m, 120m, 110m
Post time and scaling to chalkboards/journals and PR board if you set one.
-then-
Every minute on the minute for 16 minutes of:
Turkish Get Ups, 2 reps on one side
As heavy as possible, post TOTAL weight lifted across all 32 reps

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