It is the first of August, so we are going to kick it off with a benchmark. Â Over the last couple of months, we have been building on our volume. Â Through WODs like Murph, Mary, and a couple others we created, 100 reps of different movements is nothing to be scared of. Â Angie will test your body weight capacity and your mental toughness. Â In the beginning, 100 of anything seems like a lot. Â But, if you break it down into manageable sets, like 20’s or 10’s, you will find it much easier to work through Angie without becoming discouraged.
CrossFit Alloy WOD for 8/1/2016:
Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Power Clean (75%)
1 Hang Squat Clean
1 Full Squat Clean
MetCon:
“Angie”
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Post Time To Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Pullups
75 Pushups
75 Situps
75 Squats
Brass:
For Time:
75 Pullups (Banded)
75 Pushups (Box)
75 Situps
75 Squats
Bronze:
For Time:
50 Ring Rows
50 Pushups (Box)
50 Situps
50 Squats
Platinum: 22:45 with strict pull-ups. Thanks for setting the pace, Tony!
Drew: Great job with the sub-20 minute time!