Tuesday 20th June 2017

Jun 20th, 2017

Category: Blog

Tuesday 20th June 2017


  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 air squats


30min time cap



  • 100 ring rows
  • 100 push ups from knees
  • 100 abmat sit ups
  • 100 air squats


If you’re fresh out of fundamentals then talk to your coach about the rep scheme for today – the aim is to maintain the intensity throughout these bodyweight movements.  Top athletes should be aiming for sub 12 and the average is around 16-20mins, this is the window to aim for if you’re scaling the WOD today.  Be smart with how you break these reps up on each movement.  Short sets on the pull ups and push ups in order to keep moving through the 100 reps and then hit the sit ups and air squats hard to make up the time.  Angie is another of the benchmark Girl WOD’s to make sure you’re recording your scores for next time.