2022-10-10 WoD

WARM
400m run
std warmup
2 min airdyne
several of movements below

MAIN

A. "Angie". Complete each movement before moving to next
{
100 Pullup (sets of 5, then 4's, 3's)
100 Pushup (sets of 5, then 4's, 3's)
100 situp (2 sets of 25, then sets of 10 or 15)
100 Air Squat (4 sets of 25, with a short break on the last set)
}
Time: 21:53 (-1:17  PR!)

2016-03-26 WOD

Two beefy workouts today. Didn't finish the first in the timecap, and scaled the second to finish.

WARM
std warmup
2x5 pullups
2x5 pushups

MAIN

A. "Angie" - no segmenting, do each 100 befor moving to next. 18 min cap
{
100 pullups (done at 10:29)
100 pushups (done at 16:30)
100 situps (got 50 done in 90 seconds, then hit time cap)
100 air squats
}
would likely have PR'd if I'd kept at it, but hit the cap.

5 min rest

B. For time:
{
400m run
21 Benchpress at body weight (I scaled to 95#)
600m run
15 Benchpress

800m run
9 Benchpress
}
time: 11:01

I added:

C. Tuck Back Lever

3x1 hold, 3-5s each

2015-07-10 WOD

After being *so* sore from Tuesday & Wednesday, that I took Thursday off (unusual for me), I felt a little better Friday so was back at it.

WARM
std warmup
5 scap pulls
5 pullups
5 pushups
5 situps
5 air squats
200m run

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x135, 4x185, 3x205, 3x225

B. "Angie". For time, and in order:
{
100 Pullups (did sets of 5 whole way through)
100 Pushups (did sets of 5 for first ~40, then sets of 4, then 3)

100 Situps (20,20,10,10,10,10,10,10)

100 Air squats (20,15,10,10,10,10,10,7,8)
}

Time: 23:10 (-4:20 PR)

2014-07-22 Comp WOD

decided to do the comp wod today. Wanted to see how I did on that benchmark

WARM
std warmup
2 rounds
{
5 pullups
5 pushups
5 situps
5 air squats
}

MAIN

A. Angie. For time, each set of 100 must be finished before moving on to next movement (no segmenting allowed)
{
100 pullups
100 pushups
100 situps
100 air squats
}
Time: 27:30 (4 minute PR)
split times: 9:20, 18:20 (9:00), 23:30 (5:10), 27:30 (4:00)
Last time, split times were 11:12, 8:21, 7:27, 3:10.
Sets of 5 on the pullups was the way to go, doing 3 sets/min with short breaks.
Pushups I did a couple sets of 10, should have been all 5's, and breaks much shorter (don't get up)
situps were much faster. did 25,25,15,15,10,10. Maybe just 4 sets of 25? or 25-25-20-20-10?
air squats I could have pushed a little harder.

B. 5 min airdyne for cals.
80 cal, but I was a little spent after Angie. could do better

2012-11-21 WOD

Missed 2 days of WODs due to sick kid, but more than made up for it today:

WARM
std warmup
3 rounds
{
1 wall-walk
5 wallball 20#
}

MAIN

"Angie" (each set of 100 must be fully completed before moving to next movement)
{
100 pullups
100 pushups
100 situps
100 air squats
} total time: 30:10 Rx
(times per movement were 11:12, 8:21, 7:27, 3:10)