WOD for Thursday 3-17-16

March 17, 2016

ANGIE  traditionally programmed is 100 Pullups, 100 Pushups, 100 Situps and 100 Air squats for time.  For almost everyone, the 100 pullups at the start is the biggest mountain to climb.

ANGIE is somewhat like MURPH,  it can be done, and is fun in a self flagellating sort of way,  but basically leaves you worthless for anything bicep/elbow related for a while, in some cases, a long while.

Much more appropriate, but still very tough is “ANGIE with an *”.  Here, you acquire the same volume, but in any order, moving from exercise to exercise as you see fit.  You can and should guard your weakest link by spacing it out among the other actions.  For example  you may want to do something like 5 pullups, 15 pushups, 5 pullups, 15 situps, 5 pullups, 15 airsquats. So, equal volumes but shorter exposures of pullups.    Keeping track of all the various numbers will demand writing stuff down as you go.  We’ll cap at 35 minutes.

Because of the ability to shift from action to action, movement standards should be high.  Pullups full extension to chin clearly above the bar.  Pushups chest touch, thighs do do not, situps, shoulderblades touch to shoulders on top of the hip joint, squats below parallel to full extension.

Open Athletes, rest, roll, stretch, recover. Maybe move some blood at Zone 1 intensities if you really feel the need.



  1. 19:59 RX 1st 3 rounds all in 20’s, had to break up pull ups and push ups into 10’s

  2. 10:39 rx. Did 10 sets of 10

  3. 16:24rx
    10 sets of 10
    Pull up, sit-up,push-up, air squat

  4. 23:10 rx

    My hands are toast

  5. Angie (broken up)

  6. 19:06 Broken up

  7. 15:41rx + my first ripped palm

  8. 28:28 5 pull-ups , 10air or 10sit, 5 push-ups. . Repeat 20 times alt sit/air.


  9. 12:21 / 5 pullups, 10 push-ups, 5 pullups, 10 squats, 10 sit-ups x 10 rounds

    • Great score Bob. I like how you broke up the work.


    • Come to yoga peeps! Glad u enjoyed Jade!
      I think I was 20:13.. Hand almost ripped, blister, used 2 thin bands for last 40 pull-ups, not happy!

    • ^ Agreed!

      • And I was 26:25. Didn’t plan my pullups well enough, and had 30 of them in a row at the end, which wasted a lot of time for me. Using less assistance now, but they are still my enemy.

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