HAPPY THANKSGIVING

22.11.24 “ANGIE” OR “AN-JEE” OR”AN-GEE”

INTENDED STIMULUS

15:00-25:00

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

RX

ANGIE

100 pull-ups

100 push-ups

100 sit-ups

100 air squats

AN-JEE

5 rounds for time:

20 pull-ups

20 push-ups

20 sit-ups

20 air squats

AN-GEE

10 rounds for time:

10 pull-ups

10 push-ups

10 sit-ups

10 air squats

SCALING

Pull-ups = Banded Pull-ups = Ring Rows

Push-ups = Box

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
: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.