Have a plan for Angie
Keep a steady pace for An-Gee
Break up Pull-ups and Push-ups early to prevent failure
Do larger sets for Sit-ups and Squats
100 Pull-Ups, Push-Ups, Sit-Ups, Air Squats
Scale: Pull-Ups -> Ring Rows, Push-Ups -> Box
10 Pull-Ups, 10 Push-Ups, 10 Sit-Ups, 10 Air Squats
On a 30:00 Clock:
Max Distance Row
Every 5:00, stop and perform 15 burpees.
Scaled: 10 burpees
Rest, stretch, recover
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side
Athletes should move through at least one set of stretching before leaving class.
WHITE BOARD BRIEF
Target | 15-25 Minutes, 4500-5500m on Row
Today’s Alt WOD is a very long endurance effort and is meant to give you a break from the higher volume and range of motion from the November lifting focus.
If you are intimidated by Angie, start thinking about how to make the overall workout goals more attainable. For example,break up pull-ups into sets of 10 before resting, try to keep smaller sets on push-ups and pull-ups with shorter rest that allows you to keep moving.
Have a plan for today’s volume. Angie athletes will need to break up early and often working in fast manageable sets to get through the pull-ups and push-ups without hitting failure, then push for larger sets or unbroken on the sit-ups and squats.
An-Gee athletes will want to keep a consistent pace working in sets they can maintain for most of the workout trying to only break up sets once per 10 reps.