Angie on Roids

WOD)
"Angie on Roids"
For time -
Weighted (20# vest) Pull-ups: 100 Reps
Inverted DB Push-ups: 100 Reps
BB Back Squat (65#): 100 Reps
Atomic Sit-Ups: 100 Reps

1)
10-5
Close Grip Pulldowns + Cousins (20# slam ball)

2)
Pull-Up Negatives
5 Rounds
5 Reps
Count to 5 on the negative

3)
Seated Close Grip Row + Rear Flys
12,10,8 (Increasing weight each set)

ANGIE
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

1)
BoSu Ball Bench @ 165# + Plyo Push-Ups
10-2; 8-4; 6-6; 4-8; 2-10

2)
DB Incline Bench + Decline DB Flys
10@ 90# + 10 Flys @30#
15@ 80#+ 10 Flys
20@ 70# + 10 Flys


3)
3 Rounds of
20 Medicine Ball (25#) Ab Partner Throws +
20 Leg Raises on Bench holding 135#
Plank Hold w/ 25#

4)
3 Rounds (6-8 reps)
Single Arm BB Bench @ 75# + Machine DIPS @ 180#
(One arm at a time)