Conditoning : Girl W.O.D
"Angie"
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Scale Up option: (Rx+) : Upside-Down Angie
For Time
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Times for “Angie” + Upside-Down
– Beginner: 26-35 minutes (no)
– Intermediate: 21-25 minutes (25%)
– Advanced: 15-20 minutes (50%)
– Elite: <14 minutes (100%)
Strength :
DB Split Squat
16-16-16-16
STRONGMAN
Team OF 2
20 Rounds ( You Go I Go)
5 Tyre Flip
20 Sledge Hammer
*Switch After Full Round
Rest 2-3Min
20 Rounds
15M Sled Seated H.O.H Rope Pull
15M Sled Foword Drag
Parnter 1 Pull / Partner 2 Drag
*After 10 Rounds Switch
Rest 2-3Min
20 Rounds (You Go I Go)
5 Barbell Handle Deadlift
15M Barbell Handle Farm Walk
*Switch After Full Round
Rest 2-3Min
20 Rounds
5 Shoulder Press
10 D-Ball Slams
Parnter 1 Press/ Partner 2 Slam
*After 10 Rounds Switch
-Rest 2-3Min-
Finisher :
Accumalte 200M Barbell Rack Carry
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