The CrossFit WOD for today is a small interpretation of the CrossFit named WOD Angie. Â The difference is that we changed the 100 squats to 50 pistols. Â They will be alternating pistols, 25 each leg. Â We got this idea when CrossFit HQ released Nasty Girls 2. Â In regular Nasty Girls, each round starts with 50 air squats. Â In 2014, CrossFit HQ changed the WOD slightly and started each round with pistols. Â We are going to call this WOD Angie 2.
You must complete the reps for each movement before moving on to the next.
CrossFit Alloy WOD for 6/12/2015:
Mobility:
Foam Roll for 60 seconds each:
Quads
Hip Flexors
IT Bands
Hangstrings
Butt
MetCon:
“Angie 2”
For Time:
100 Pullups
100 Pushups
100 Situps
50 Pistols
Post Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Pullups
75 Pushups
75 Situps
36 Pistols
Brass:
For Time:
50 Pullups (may be banded)
50 Pushups (may be on knees)
50 Situps
26 Pistols (progressions)
Bronze:
For Time:
35 Ring Rows
35 Pushups (may be on knees)
35 Situps
35 Squats
Scaling:
Platinum: As written above.
Steel:
For Time:
75 Pullups
75 Pushups
75 Situps
36 Pistols
Brass:
For Time:
50 Pullups (may be banded)
50 Pushups (may be on knees)
50 Situps
26 Pistols (progressions)
Bronze:
For Time:
35 Ring Rows
35 Pushups (may be on knees)
35 Situps
35 Squats