WOD: Friday 240503

#MurphPrep

• Coaching Notes

We have a benchmark workout today with the workout “Angie”. This is one of our key benchmark workouts in the lead-up to “Murph” as we focus on challenging athletes in a chipper style bodyweight stamina workout. This workout can be done as prescribed and unpartitioned, partitioned, or even reduced in volume to 75% or 50% of the total reps and athletes will still gain a huge amount of fitness tackling it in any form. When looking to scale athletes today, lean into doing less volume, but keeping the movements the same over more volume and changing the movement patterns to just get the workout in. This will be the best approach to take today and one that will yield to the highest rate of success.

metcon: angie

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Time Domain: 13:00-20:00 minutes

Time Cap: 25:00 minutes

Accessories:

4 rounds for quality of:

Weighted Wall Sit, pick load, 30 secs

10 Alternating Plank Knee-to-Elbows

12 Reverse Barbell Curls, pick load

12 Barbell Tricep Extensions, pick load