Main WOD
"Half Angie"
For time:
50 pull ups
50 pushups
50 situps
50 air squats
-or-
"Bad Angie"
For time:
45 chest to bar pull ups
40 handstand pushups
35 GHD situps
30 thrusters (95/65)
Skill Work
10-10-10 Glute Ham Raises
Optional Strength Work
Every 40 seconds for 4 minutes: 1 Full Snatch + 1 Heaving Snatch Balance + 1 Overhead Squat. Use a weight that is 60 to 70% of your 1RM.
Post your time and choice of Angie to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
If you are competing in the Iron Major CrossFit Challenge on Saturday, take it easy and do Half Angie. If not, go all out with Bad Angie.
Skill Work
The glute ham raise is one of the most popular posterior chain exercises in the lifting world. It's a one-stop shop for a better backside. Perform three sets of 10 reps.
If you need a refresher, read this article.
Optional Strength Work
To increase stability in the shoulders and speed under the bar, try this three-movement combination: (1) Execute a full snatch; (2) Drop the barbell on your shoulders behind your neck and perform a heaving snatch balance; and (3) Finish with an overhead squat. This three-movement combination should be performed without setting the barbell down on the floor.
ROUTINE IS THE ENEMY.