Warm Up:
400m run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (see video, down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 Scap pull-ups
10 Plank shoulder taps (R/L) to Down Dog
10 Bootstrappers
200m Run FAST/STRIDE
BENCHMARK WOD: ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Intended Stimulus: 14-20 Minutes
Intermediate:
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats
Beginner:
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
HOME WOD:
Equipment:
For time:
100 DB renegade rows (50 per arm)
100 push-ups
100 sit-ups
100 squats
Bodyweight:
For time:
100 walking lunge steps
100 push-ups
100 sit-ups
100 squats
Movement scaling options:
Pull-ups: Reps, jumping pull-ups, ring rows (no more than 50 reps)
Push-ups: Reps, hand-elevated push-ups
Sit-ups: Reps, accumulate 1:00 in a hollow hold with bent knees
Squats: Reps, squat to a target, box step-up (squatting limitation)
Partner option:
For time with a partner:
150 pull-ups
150 push-ups
150 sit-ups
150 squats
– One person works at a time, partners split reps evenly.
Cool down:
3 sets:
:45 child’s pose
:45 frog stretch