Jun 11, 2014

Thursday 14.06.12

Main WOD "The Angies"
1 Round for Time

Bad Angie
- 45 Chest To Bar Pull Ups
- 40 Hand Stand Push Ups
- 35 GHD Sit Ups
- 30 Thrusters 95/65#

-or-

Good Angie
- 100 Pull Ups
- 100 Push Ups
- 100 Abmat Sit Ups
- 100 Air Squats

Skill
- 5x10 Medicine Ball Cleans 20/14#

Post loads and results to www.ironmajorcrossfit.com


Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Which Angie Are You?!?!!?  "Good Angie" is all gymnastic work while “Bad Angie” incorporates a light weight lifting component.  One is no better than the other...depending on your intensity.  Both WODS will test your ability to achieve and maintain posterior chain engagement, active shoulders, mid line stability, active shoulders, and full range of motion.  Do not allow speed to compromise your FUNdamentals...

Scaling: Substitute Pull Ups for CTB Pull Ups at 2:1.  Continue to scale down to banded or jumping pull ups, or ring rows if necessary.  Kipping is authorized and highly encouraged.  Scale the Handstand Push Ups by using a box to reduce the load on the shoulders. Never reduce the range of motion on the GHD Sit up.  Break up the reps or substitute with Abmat sit ups.  You can always reduce the Thruster weight as well.  However...if you find yourself scaling every Bad Angie movement, consider Good Angie, they are both really mean ladies...

Skill: Medicine Ball Cleans???  Remember that movement you did at On-Ramp and haven't done since, ya that one.  Remember the points of performance: hips reach full extension, shrug initiated before the arms pull, the ball is caught in the squat position, and stand.  The movement is fast, aggressive, and translates to bar work by reinforcing hip extension, aggressive transition, and fast elbows.

6 comments:

Sam Friend said...

14:48 Rx on Bad Angie.
You know it's a tough WOD when the GHD sit-ups are the easiest part.

Jacob Heppner said...

Back Squat:
185#x2
225#x2
275#x2
325#x2
375#x1
390#x1
375#x2
375#x2

Then 3 rounds of:
1 min ME Airdyne Calories
10x Clean & Jerk @ 120# Sandbag

Jimmy Chen said...

18:34 Rx on Good Angie. I knew I should've worn gloves on high-rep pull-up days. Nothing says dumb-yet-hardcore like torn, bloody blisters with the skin flap hanging by the skin of...well, you know.

Ross said...

IMCF SD Det
Bad Angie
13:22, I hate HSPU took me forever.

Dan R. said...

14:08 almost Rx. I added another abmat to do 30 of 40 HSPU with 2 abmats as head cushions. I'm good for about 10 good HSPU's then it is down hill from there.

Good luck to Sam and Susan's son tomorrow with national lifting competition.

scottnkelly9901 said...

IMCF Hohenfels is no more; back in the Bubble.

"Good" Angie @ 21:43*

*sloppy pull-ups toward the end, but I'm counting it