Sunday
Sep262010
Monday September 27, 2010
Spencer Dove sticking his split jerk.
C.A.T. training schedule
Mon: single or optional additional day off if you did OPT comp
Tues: single
Wed: single +
Thurs: mobility work only
Fri: single
Sat: single
Sun: off
WOD
Mobility
- foam roll quads 2 min/side
- standing fig 4 stretch 2 min/side (find something to prop your leg up on)
- Lacrosse ball on shoulders (pick a spot that hurts) 2 min/side
MetCon
"Angie"... anyhow
For time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
*Do these in any order you like. Just use something to keep track of your reps!
Post results and thoughts to comments.
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Angie Print Article
Angie Print Article
Reader Comments (12)
Man . . . I really want to do this WOD so I can throw it in Frank's face when I beat his time . . . but I still can barely walk from Saturday.
mike that will never happen. yeaterday i basically did angie.... so thanks for programing it to day 27(asshole). so i did ....
5 rounds for time of
10 x db squat cleans 35#
150m db farmer walk 35#
each time you drop the weight 20 air squats right then and there.
11:07 with 4 fails
22 min, subbed lunges for squats (knee). TIme at start of lunges was 19min
36:22 Rx, did the benchmark Angie instead of the anyhow. Angie was the first workout I did at Cadence back in February and it was not pretty. Looking to improve even more next time...
Took the same tact as Jeff. I did Angie as the benchmark to see how I've improved. Sucked finishing pull-ups and checking my clock to realize that it hadn't started.
28:28 rx
push-ups for once were not the hardest part! did about 5 pullups, 5 pushups to every 10 situps and 10 squats
Did it benchmark.
27:04
I am slow.
Add one more 100 to this . . . 100 degrees F
16:56 Rx in order - 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats
i also did this as a benchmark wod, 14:06. hit a new pr on pull ups, 60 unbroken
50 pull ups 100 push ups 100 squats 100 sit-ups 36:24
Not bad for showing up once a week!
17:36 Rx
18:21 Rx