Tri-Modal Conditioning, Long-Duration
“Outlaw Anna”
AMRAP 2: Air squats
RX=air squats, RX+=jumping
2 minutes’ rest.
AMRAP 2: Pull-ups
RX=unassisted, RX+= C2B
2 minutes’ rest.
AMRAP 2: Sit-ups
SC/RX/RX+= hands-laces
2 minutes’ rest.
AMRAP 2: Back squats
SC=50% of squat (light-med),RX=135/95, RX+= 185/115
2 minutes’ rest.
AMRAP 2: Chin-ups
RX=unassisted, RX+=muscleups
2 minutes’ rest.
AMRAP 2: Candlesticks
RX=candlesticks, RX+= TTB
2 minutes’ rest.
AMRAP 2: Sumo deadlifts
Same bar used for b-squats
2 minutes’ rest.
AMRAP 2: Rowing
Score= average wattage
After-Hour Balance & Midline, Accessory Exercise
Balance: Spend 5-8 minutes on single-leg “circles” for balance.
Midline: Accumulate 60-80 sit-ups on the GHD machine.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 50% b-squat max, wear gymnastics grips.
