“ANGIE” OR “AN-JEE” OR”AN-GEE”
Work in manageable sets for pull-ups and pushups
Large sets for sit-ups and squats
Newer Athletes should consider 5 or 10 round option
100 air squats
5 rounds for time:
20 air squats
10 rounds for time:
10 air squats
Pull-ups = Banded Pull-ups = Ring Rows
Push-ups = Box
Rest, stretch, recover
:45 lacrosse ball in lat/side
1:00 cobra stretch
WHITE BOARD BRIEF
Target time | 15:00-25:00.
Today’s workout is a once-in-awhile very high volume that we need to balance out our fitness.
This workout has 100 reps each of pull-ups, push-ups, sit-ups, and squats
To manage the volume and intensity, don’t exceed 25:00 of work. Rather than time-capping, we will scale the workout volume and the load of the movements to ensure you meet that stimulus.
If you can move well, but the volume is too high, try the 5 round option. If you are a newer athlete do the 10 round option for your first attempt at this WOD.
If you cannot do 5-6 pullups in a row try the 10 round option and try to get your 10 reps in 2-3 sets.