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Monday September 27, 2010

Spencer Dove sticking his split jerk.  


C.A.T. training schedule

Mon: single or optional additional day off if you did OPT comp

Tues: single 

Wed: single +

Thurs: mobility work only

Fri: single

Sat: single

Sun: off




- foam roll quads 2 min/side

- standing fig 4 stretch 2 min/side (find something to prop your leg up on)

- Lacrosse ball on shoulders (pick a spot that hurts) 2 min/side



"Angie"... anyhow

For time:

- 100 pull-ups

- 100 push-ups

- 100 sit-ups

- 100 squats

*Do these in any order you like.  Just use something to keep track of your reps!


Post results and thoughts to comments.

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Reader Comments (12)

Man . . . I really want to do this WOD so I can throw it in Frank's face when I beat his time . . . but I still can barely walk from Saturday.

September 27, 2010 | Unregistered CommenterLe Mike MacD

mike that will never happen. yeaterday i basically did angie.... so thanks for programing it to day 27(asshole). so i did ....

5 rounds for time of

10 x db squat cleans 35#
150m db farmer walk 35#

each time you drop the weight 20 air squats right then and there.
11:07 with 4 fails

September 27, 2010 | Unregistered Commenterf3

22 min, subbed lunges for squats (knee). TIme at start of lunges was 19min

September 27, 2010 | Unregistered CommenterJamie

36:22 Rx, did the benchmark Angie instead of the anyhow. Angie was the first workout I did at Cadence back in February and it was not pretty. Looking to improve even more next time...

September 27, 2010 | Unregistered CommenterJeff

Took the same tact as Jeff. I did Angie as the benchmark to see how I've improved. Sucked finishing pull-ups and checking my clock to realize that it hadn't started.

September 27, 2010 | Unregistered CommenterGoog

28:28 rx
push-ups for once were not the hardest part! did about 5 pullups, 5 pushups to every 10 situps and 10 squats

September 27, 2010 | Unregistered Commenterchelsea

Did it benchmark.
I am slow.

September 27, 2010 | Unregistered CommenterTC

Add one more 100 to this . . . 100 degrees F

16:56 Rx in order - 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats

September 27, 2010 | Unregistered CommenterLe Mike MacD

i also did this as a benchmark wod, 14:06. hit a new pr on pull ups, 60 unbroken

September 27, 2010 | Unregistered Commenterky

50 pull ups 100 push ups 100 squats 100 sit-ups 36:24
Not bad for showing up once a week!

September 27, 2010 | Unregistered CommenterJen

17:36 Rx

September 27, 2010 | Unregistered CommenterHagan

18:21 Rx

September 27, 2010 | Unregistered CommenterBrian

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