“Angie”
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.
[youtube=https://youtu.be/4Pk-YlFKZX0]
Open gym.
Skipping practice for 5 mins
Mobility
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
WU mob 400 m run
“Angie”
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)
M+WU
Group mob
20 min AMRAP
10 ring rows
10 pushups
10 situps
10 squats
11 rounds+ 30 reps
Angie”
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.
You’re welcome, Patrick. Great job!
You looked really intense on those squats! Good job finishing strong!
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
Mob
WU x1
Foam roll & Lax ball
OHS x5
35-45-55
ANGIE 25 min cap
100 ringrows
100pushups(1/2 from black box-1/2 from knees)
100situps
100 squats
time: 23.40
WOD Rx = 23:55 (PR by 49 sec)
*** NOTES FOR FUTURE MARIO ***
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
Would like to try again with fresh legs though…
Great job Mario
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.
5k Bike
Open Gym
20 Burpees for time – 48 seconds
10 HSPU (w abmat and 25#)
WOD
42-30-18 reps
Wall Balls 16#
Lunges
Time 10:33
Regular Class
“Angie”
Did the AMRAP option sets of 10 reps each
Pull-ups
Push-ups
Sit-ups
Squats
Total 218 reps (5 rounds , 8 push-ups)
Bike 5k
Thanks, Chantal.
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.
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 🙂
Wod RX’d
24:53
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.
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
Warmup
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 😍
OG
MOB + WU
Quad Smashing with medium metal bar
Deadlifts
x3 @ 185-225-275#
x2 @ 285#
x1 @ 290-295-300# (PR)