WOD for Thursday 3-17-16March 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.