Workout of the Day – Aug. 12th

– STRENGTH –
Pause Bench Press
5 x 4 @ 60%

*12 Banded Pull Aparts after each set.
*2 sec Pause at chest.

– WORKOUT OF THE DAY –
“Angie”
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

– TIPS & STRATEGY –

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it. When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.
Intended Stimulus

“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats. Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on. Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

– SCALING OPTIONS –

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

Intermediate
For Time
60 Pull-Ups
60 Push-Ups
100 Sit-Ups
100 Air Squats

Beginner
For Time
50 Ring Rows
50 Knee Push-Ups
50 Sit-Ups
50 Air Squats

By |2022-08-07T21:34:37-04:00August 11th, 2022|WOD|0 Comments

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