Call Us: 609.915.8516

Benchmark Tuesday 3 Angie

angie+wod

NEWS:

*CFH Night Out at Trenton Thunder: May 19, 7pm. Please see Lindsay Nosari for more information.

*”Murph” Saturday, June 18th. Heats will begin as early as 8:30am!

*The gym will be closed on Memorial Day: Monday, May 30th.

WARM-UP:

WOD:

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

30 min. Time Cap

-See scaling advice below.

FORMAT:

*3rd Benchmark WOD this month!

*Make sure you note your score, weight, scales, etc.

SCALING:

Pullups:

-Scale regular pull-up reps to as many as you can complete in 9 minutes.

-Further scale by subbing banded pull-ups or jumping pull-ups

**Do not spend more than 9 minutes on the pull-ups.

Push-ups:

-Scale regular push-up reps to as many as you can complete in 9 minutes.

-Further scale by dropping to knee or using elevated surface

**Do not spend more than 9 minutes on the push-ups

Sit-ups:

-Scale ab mat sit-up reps to as many as you can complete in 6 minutes.

**Do not spend more than 6 minutes on the sit-ups.

Air Squats:

-Scale regular air squat reps to as many as you can complete in 6 minutes.

**Do not spend more than 6 minutes on the air squats.

Overall Workout

Scale total reps to keep workout under 30 minutes (CAP).

***50 or 75 reps per one or more movements

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text