Conditioning 
Ernie
50-40-30-20-10 reps of:
calories rowed
abmat sit-ups

This is a play on Annie, subbing out calories on the erg for the jump rope, hence the name 'Ernie' - a play on erg + Annie 🙃. It was very hot and humid out in the garage so I kept this at more of a manageable pace (150+ WATTS) that allowed me to keep moving with minimal breaks. Sit-ups were with an abmat but not butterfly. 

Conditioning 
'Rowing Annie'
50-40-30-20-10 reps of:
calories rowed
weighted sit-ups

Used the Stairmaster HIIT rower here at the hotel again. Held 5kg plate for the sit-ups, touch floor behind head at bottom of rep and floor between ankles at the top. Aim to keep sit-ups unbroken  -- had to break once during the round of 50 and 40, otherwise done unbroken.

Annie
50-40-30-20-10 reps of:
double-unders
sit-ups

Double the volume on the jump rope if doing singles. Used drag rope and did straight leg sit-ups in gym at Park Lane Hotel in Hong Kong. 

Annie
50-40-30-20-10 reps of: 
double unders*
straight-leg sit-ups
*double the volume if doing singles

Annie 
50-40-30-20-10 reps of:
Double Unders*
Sit-ups
*double the volume if doing singles

VC men's workout at the house with David and Matt. Straight-leg sit-ups with drag rope singles was a nice combo. 

Row Conditioning
9 x 1:40 on, :20 off (2 minute rest after round 5)

This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'. Find a comfortable pace to accumulate some volume, but treated this as an active recovery after men's workout this morning. 

Annie
50-40-30-20-10 reps of: 
double unders*
straight-leg sit-ups
*double the volume if doing singles

Warmed up with DH 10-minute build (2136m). Wanted to keep things simple, so I opted for straight-leg rather than butterfly or banded sit-ups. Used the drag rope for singles. 

Annie
50-40-30-20-10 reps of: 
double unders*
straight-leg sit-ups
*double the volume if doing singles

Workout with Luke at WCY. Wanted to keep things simple, so I opted for straight-leg rather than butterfly or banded sit-ups. Used the drag rope for singles. 

Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups#
*double the volume if doing singles
#halve the volume for banded sit-ups

Was short on time today and just wanted a quick sweat. Did this in the upper pool deck at WCY to up the sweat factor. Opted for heavy rope singles and banded sit-ups with red miniband. Cut the number of sit-ups in half and doubled the jump rope. 

Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups
*double the volume if doing singles

Awful Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups
5-4-3-2-1 sandbag cleans between each set
*double the volume if doing singles

Hollow Annie
50-40-30-20-10 reps of:
double-unders

hollow rocks

Double the volume on the jump rope if doing singles. An ambitious goal would be to keep hollow rocks unbroken for the duration of the workout. 

Reverse AbMat Annie
10-20-30-40-50 reps of:
Double Unders*
Abmat Sit-ups
*If doing singles, double the volume

Hollow Annie
50-40-30-20-10 reps of:
Double Unders
Hollow Rocks

If doing singles, double the volume. Tried to keep the breaks to a minimum on the hollow rocks. This was done Saturday morning, I didn't have time to log the workout since we went to Jon and Lindsay's almost right afterwards.

Hollow Annie
50-40-30-20-10 reps
Double Unders
Hollow Rocks
*If doing singles, double the volume

Evil Annie

50-40-30-20-10 reps of:

double unders

evil wheels

Notes: Double the volume for singles and reduce volume by half for evil wheels. Used the RX Elite rope. Did not keep time, but moved well throughout, completing all rounds of the evil wheels in two sets or less. 

Assault Annie

50-40-30-20-10 reps of:

assault bike calories

straight-leg sit-ups

Reverse GHD Annie
10-20-30-40-50 reps for time:
ghd situps
double unders (speed rope)
*If doing singles, double the volume

15:12

Notes: This was done on the Rogue GHD, unlike other previous efforts with physio ball and smith machine. I messed up the reps on the jump rope - where I should have done double the singles, I did 90, 120 and 150 for the later three rounds. This obviously impacted the total time.

Annie
50-40-30-20-10 reps of :
Double Unders (2:1 Singles)
Sit-ups

Rowing Annie
500m Row
50 Straight Leg Sit-ups
400m Row
40 Straight Leg Sit-ups
300m Row
30 Straight Leg Sit-ups
200m Row
20 Straight Leg Sit-ups
100m Row
10 Straight Leg Sit-ups

Notes: Wanted to hold the rows at or around 2K pace (1:56.6). The 500 was slower (2:02.8) and the 100 was faster (1:52.5). Overall time was 5:57.2 for the 1500 meters.

Reverse Annie
10-20-30-40-50 reps for time:
straight leg situps
double unders (heavy rope)
*If doing singles, double the volume

14:11

Accessory Work
5 rounds of:
1 minute overhead hold (45lb barbell)
1 minute rest