56:40

211 reps
Intermediate option with a 20 minute cutoff. 

As rx’d, 38:47.

Bit off more than I could chew on this one.  Thought I had a good plan for pull-ups.  Sets of 5, use the gymnastic grips so I don’t tear.  Well by the time I hit 60, I was tearing under the grips.  By 80, I had to do singles.  Pull-ups alone took me 18 minutes.  GHDs were also very tough today – first set of 30, but then mostly 5’s and 10’s from there.  Pistols were ugly after all that – probably did not hit depth on all of them.  Did all this outside, just a brutal one today.

50m/5'10"/185

10RDs (28:30)
PullUps 5
ReleasePushUps 10
ABSitUps 10
BoxStepUps 10

Just a volume chipper today. Scaled GHD to ABSitUps, and pistols to BoxStepUps. PullUps strict as usual. Good changeup with ReleasePushUps. 

Just broke a sweat on a tired Sunday morning after an exhausting day of work. Didn't sprint, but didn't really rest besides sipping water. Wanted to run 2 tempo miles after this workout, but today just wasn't the day. Checked the box and moving on with life.

Scaled to:
80 kipping pull-ups
80 push-ups
80 ghd sit-ups
50 single leg squats from 20" box 
Time: 54:12

Still has to learn kipping pull-ups as no one has taught me so very slow on that.
Ghd sit-ups were from mid row bench with legs to pad and legs till hips were on bench rest like ghd only

35:00 cap

100 pull ups
100 push ups
100. GHD sit ups
60 pistols -hard time with left leg-

5:00 Min C2, CFWU

50 Pull ups (10 x 5)
100 PUs (10 x 10)
100 GHDS 15s +10
100 squats 15s +10

21 min

61/M/190 lbs

38:30
Modified to:
100 kipping Pull-Ups
100 Push-ups
100 Ghd sit-ups to parallel 
100 Pistols to 15” box

M53/173cm/80kg

Modified:
--
For time, split into 2 rounds of 50 reps at each station:

100 bent-over rows @ 32 kg
100 kneeling push-ups
100 GHD sit-ups from bench 
100 single-leg squats to bench, alternating

> 40:43
--
Peace. 

Rx 23:16

Beginner

Modified to:
50 Australian pull-ups
50 push-ups on the knees
50 Fitball sit-ups
50 single-leg squats with Fitball support.

Time 11.28

Did sets of 100, but had to scale the pistols to assisted - held onto handles. 

34:14

anyone who does this under 20 minutes… extremely well done

36 / M / 5'9" / 140lbs

50 kipping ring pull-ups
50 push-ups
50 AbTowel(TM) sit-ups
50 single-leg squats, alternating

~28:15

Timer reset while I was moving it out of the rain.

Probably should have chosen easier movements, but I wasn't really in the mood to be gassed anyway. 

Scaled 27:43’ bad day
80 c2b/pull ups 
80 push ups 
80 Ghd sit up 
80 pistols 

M/37/6’/178#

Scaled to:

6 Rounds
15 chest-to-bar pull-ups
15 push-ups
15 GHD sit-ups
15 single-leg squats, alternating

30:43
Good dose. 

Deo gratias

32:00 approximately, got a call at 85 on sit-ups and didn’t stop the clock. 
Scaled pull-ups to 70, 50ghd/50 regular sit-ups, did WL for pistols. Splits were
6:42,15:50,26:00,32:00

Beginner Option:
For time:
50 jumping pull-ups (I jumped from a crouch and pulled to rings)
50 push-ups (from bench)
50 AbMat sit-ups
50 single-leg squats to a box, alternating (heavy band support from high parallettes with block-pull block under feet; 50 reps total)

Did as 5x10 of everything in 17:48.

100 pull-ups
100 pushups
100 situps on rogue donkey
100 single leg squats
31:20

Beginner Option:
50 kipping pull-ups
50 push-ups
50 AbMat sit-ups
50 single-leg squats to a box 50cm, alternating
Time: 19:50

RX'D NOT RX'D - NO GHD SO I DID AB MAT SITUPS
20MIN CAP. 
97 DEGREE IN GARAGE GYM!!

100- C2B PULL UPS 0:00- 6:29
100- AB MAT SIT UPS 6:50-12:15
100- PUSH UPS 12:25-16:19
100- ALT SINGLE LEG SQUATS ( GOT TO 88 ) 16:37-20:00
FINISHED IN 20:25

Not rx’d: 20 minute cap. (5m per move)
65 CTB (20 straight body rows, 5 strict ctb pull-ups, 5-6 sets of kipping ctb pull-ups, 2-3 sets of 5 body to bar rows to finish out)
65 push-ups of varying width
60 ghd situps 
45 box pistols to 12”

44/180#/176cm

8RFT
10 Pull ups
10 Push ups
10 Sit ups
10 Bulgarian Split Squats (leg alt/rnd)

29:16

Modificado

2 rondas de 20 rep x ej
en 9:27
5 min rest 
2 rondas de 20 rep x ej
en 12:50

proxima vez buscaria meter los 2 intentos en 10 min o menos
despues gradualmente cada intento posterio reducir los
los minutos de descanso hasta meter 4 rondas en 20 min
después volveria a empezar con 25 rep x ej primero
dividido en 2 sets con 5 min de descanso
y luego reduciendo el descanso
para quizas um dia meterlo en 20 min

mis aplausos a todos los q hayan metido esto
en 20 min o menos

50 assisted pull ups
50 push ups
50 GHD sit ups
50 single leg squats (on bench)

20:21

M/39/72”/168

50 kipping pull-ups 
50 push-ups 
50 GHD sit-ups
100 air squats 
14:47

Beginner: 17:53 w/ kipping pull-ups, a mat sit-ups and one legged squats to weight bench w/ poles. 1k run 5:15

28:13
10 rounds of 10 of each exercise
single leg squat to 20inch bench
butterfly sit ups 

ouch 🤮

19:33 Intermediate

*achilles heel Sqt 

Rx
34:53
Pull ups outside with 100F heat index, fighting mosquitos, no pause for travel to/from; 13min total.
We are both working on 2-3hrs of sleep following a red-eye back from the west coast 😵‍💫

Son(15)
Intermediate
33:07

M 29 180

19:30

60 pull-ups assisted 60#
60 push ups
60 ghd situps
60 single squats

Rx’d:  29:03

Hats off to any badass that can Rx this in 20 minutes!

Mega Angie?

Beginner
20:04

100 Kipping Pull-ups
100 Push-ups
50 GHD Sit-ups -> 50 Unanchored Butterfly Sit-ups
100 Alternating Pistols onto a Bench

Total Time = 27:06

100 pullups
100 pushups
100 hollow rock
100 lunge step

22:19

scaled to partitioned: 21:42

65 pull-ups (7:40)
100 push-ups (5:35)
25/25/25/25 alternating GHD sit-ups/anchored abmat sit-ups (7:50)
100 20# goblet squats (4:45)
25:50 total time

Pull-ups by far the hardest part for me.  I do 25 GHDs unbroken every day as part of my warmup, yet can’t imagine 100 in a workout absent multiple, long breaks, especially for those who don’t do them regularly. 

60/5’8”/159

Tired today...did some kayaking yesterday. SC 80reps PU/pushups/⚓ SU/pistol to 19" bench...34:25

Scaled / modified to 100 each of:
pull-ups
push-ups
GHD sit-ups
pistols down to sit on 12" box
break/switch/mix as needed (not consecutive)
21:45

At 20:00, I was short 14 pull-ups and 9 pistols.

Kipping pull-ups
50 reps of each

16:47

Beginner Option:
17:52

25 CTB then reg. PUs, hand release PUs, GHDs, single leg squats a few pistols 
24:55

Beginner Option:
For time:
50 jumping pull-ups
50 push-ups
50 AbMat sit-ups
50 single-leg squats to a box, alternating
13:30

Scaled/subbed
For time
100 Pull-ups
100 Hand release push-ups
100 AbMat sit-ups (butterfly, unanchored)
100 Weighted Box Step-ups (24", 35# KB, alternating)
33:33

GHDs just weren't going to be a thing today because of time of day and available gear.  Thanks to Steven T for the pistol sub suggestion.  And, I don't have C2B pull-ups like that, but many of mine were strict today.  Was thinking about Chris S's questions again before doing this and decided I wanted to preserve the volume and the ROM (as much as possible) allowing time to suffer.  In comparison, my last Angie was 18:56 with only doing 70 pull-ups.

Scaled to
40 strict ctb bar using rings --wanted to do 50/50 but it didn't happen
60 strict pull ups on fat bar
100 push ups
50 abmat w/20# ball
50 abmat no ball
100 sqts w/ 20# vest
32:44
m/53/175
I scaled thinking I could do this in 30 min---oh well--great wod though.

Rx: 22:23 

Intermediate reps. at the Y. No GHD, subbed DB feet anchored perpendicular bench sit-ups and did my usual assisted pistols using an assist at the bottom to start the ascent. 

24:52. 

no kipping C2B pull-ups today meant a crap-ton of singles. push-ups way harder today for some reason. really the whole thing sucked so hard to pick on just one part.

RX except 200 air squats 
17:23

For time:
100 chest-to-bar pull-ups
100 push-ups
100  sit-ups)
100 single-leg squats, alternating help with box 
Total time 29 minutes
help with elastic for pull-up for long reps

41:50 but with normal sit-ups. 
C2B Pullups 16:30
Hand-Release Pushups 11:00
Sit-ups 4:00
Pistols 10:00
+ some transition. 

the last normal Angie was on 11th of April this year: 25 (10/8/4:30/2:30)

5min each of:
kipping pull-ups
push-ups
GHD-sit-ups
pistols, alternating
60, 66, 40, 54

Globo wod: Mega Angie anyone?  Sub for GHD situps are 2/1 abmat situps, or 1/1 vups or stick abmat situps. If you don't do GHD situps often or are not used to the volume scale reps or substitute today.  Uncle Rhabdo isn't to be messed with.  If you are not proficient in Pistols today do Pistols to a box, or weighted box/bench stepups 35/50 dumbbell to a 20/24" box, scaling from there.  If the pullup bar isn't conducive to kipping do an equal number of strict pullups. Hand release pushups today. 

Partitioned or not?

죽여주는 워크아웃이군~ 
이런건 못참지~

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A twist on a benchmark workout with more challenging versions of those movements that require more strength. Pulling, pushing, then midline fatigue, then leg fatigue

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

FORMAT QUESTIONS
Am I good enough at Angie to do a "stronger" version?
Is strength or stamina the limiting factor for this thing being a 15-20 minute workout, and do I want to scale in favor of working on that?

MOVEMENT QUESTIONS
Do I want to preserve the integrity of the movements and break up the reps, or do I want to change them to easier versions and keep the reps?
Do I want to preserve ROM on pull-ups, pistols, and GHDs, or do I want to preserve the rhythm?

MY STUFF
Angie, 15:54 as rx'd. Felt like a 6 during, felt like an 8 after.

GENERAL FEAR LEVEL: 7?