200M jog

Walking lunge 30’

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

10 Scorpions

On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows



20 Rounds For Time:

5 Pull-ups

5 Push-ups

5 Sit-ups

5 Air Squats


40 Min Time Cap

So, if you ever thought “What would the benchmark WOD, “Angie” look like if I divided it by 20?”, well, today you get your answer.  Instead of going 100 pull ups, right to 100 push-ups, right to 100 sit ups, and finally 100 air squats, today we segment them out.  The goal of this is to delay the onset of fatigue as the short reps counts per round will allow you to finish e reps, let that area of the body rest as you hit a different move, etc.…


Scaling Options:

Pull ups -> Buddha Pull Ups -> Ring Rows

Push-ups -> off bench

Sit Ups -> feet anchored

Air Squat -> to depth


Cool Down:

Scorpion Stretch – 1 Min per side


Kneeling Lat Stretch – 1 Min per side



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s