For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to Nov.5/12

Finish one move before going on to the next. Break those up into manageable chunks. Especially the pull-ups and pushups. You have a 25 min cap.

Option – AMRAP in 20 minutes with 10 reps of each movement.

The option will give you a chance to get all the movements in, keeps you moving, and you’re less likely to rip your hands on the pull-ups!

Also, check out this video on a cool overhead mobility drill from Mario.


19 Responses

  1. Amanda Beck

    Open gym.

    Skipping practice for 5 mins


    Wod angie

    Amrap 20 mins
    10 pullups- scaled to ring rows
    10 pushups- 24 inch box
    10 situps with an ab mat
    10 air squats

    Got through 9 rounds even at the cap

  2. Greg

    WU mob 400 m run

    For time: option AMRAP sets of 10 reps each
    100 Pull-ups (strict mixture of pull-up and chin-up)
    100 Push-ups
    100 Sit-ups
    100 Squats

    Total 257 reps (6 rounds , 10 pullups and 7 push-ups)

  3. Patrick D


    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    Compare to Nov.5/12

    Score : 24:50 Rx

    Thanks to Kevin for pushing me through the squat portion of the workout. First time doing it and happy I finished under the time cap.

  4. Angie Rx:
    77 squats at cap
    (377 reps 😷)

    Pullups took over 9 mins alone and I’ve never done that many unpartitioned, ouff.

    Fun but painful 1 mile cashout with Vanessa and Gillyon

  5. Steph H

    WU x1

    Foam roll & Lax ball

    OHS x5

    ANGIE 25 min cap
    100 ringrows
    100pushups(1/2 from black box-1/2 from knees)
    100 squats

    time: 23.40

  6. WOD Rx = 23:55 (PR by 49 sec)

    Pullups done @ 7:45
    – sets of 5 all the way

    Pushups done @ 15:30 (also about 7:45, coincidentally!)
    – sets 4/3 until 40
    – sets of 3/2 until 80
    – singles to 100

  7. Christie

    M WU 400m run
    Group mob

    20 min AMRAP
    10 ring rows
    10 pushups
    10 situps *used abmat
    10 squats

    8 rounds 7 push ups.
    Thanks for the class Chantal.

  8. 5k Bike

    Open Gym

    20 Burpees for time – 48 seconds

    10 HSPU (w abmat and 25#)

    42-30-18 reps
    Wall Balls 16#

    Time 10:33

    Regular Class


    Did the AMRAP option sets of 10 reps each

    Total 218 reps (5 rounds , 8 push-ups)

    Bike 5k

    Thanks, Chantal.

  9. Stacey

    Option – AMRAP in 20 minutes with 10 reps of each movement.

    7 rounds 13 reps.
    PU from toes for first 4 (?) rounds. Then from knees.

  10. Open gym: mobility mobility mobility
    3 rounds 15 vsnaps 20 Russian twists 25# 30sec plank

    Snatch practice up to 65# to work on form

    Wod: Angie
    For time:
    100 Pull-ups (ring rows)
    100 Push-ups
    100 Sit-ups
    100 Squats

    Time: 18:04
    I finally have pull ups but 100 would take me the whole time so scaled to ring rows. Glad I did.

    Cashout: 1mile run with Cara and Gillyon 🙂

  11. Trent

    Wod RX’d

    105 rep PR.

    Had crappy rythem on pullups from rep one. Thanks to Chantal for grabbing some tape, hands are beat up but not ripped and I would not have finished under time cap if it were not for you.

  12. Emilie

    Wux1 400m run

    Angie as a 20min Amrap
    10 ring rows (broken up in 5’s)
    10 pushups from toes(5’s after first 2 rounds of 10’s)
    10 situps abmat
    10 air squats (slow 5’s)

    7rounds 10rr 10pu 9 situp
    Felt decent considering i thought grabbing 8 pennies was laughably optimistic for today.
    Back with a vengence! Ha ha ha

  13. Gillyon


    WOD rx’d
    23:51 (Mario, does this seem right? Did I finish before or after you)

    I cannot remember the last time I did this…could not find my old score. Did it last time on the rings.

    Cash out: – 1 mile run with two STRONG HOT women 😍

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