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Join us for a Fitness retreat in San Diego

Monday, 03.08.10: RWA 2010

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Warm Up:  Range of Motion drills

Work Capacity / Endurance / Stamina:  Run with Angie:

  • 100 pull-ups, 1 mile run
  • 100 push-ups, 1 mile run
  • 100 sit-ups, 1 mile run
  • 100 squats, 1 mile run

Strength:  Push Jerk 5-5-3-3-3-1-1

Durability:  2 rounds:  max sit-ups 2 minutes, hip mobility drill

Mental Toughness challenge:  Perform Run with Angie w/ 20# vest.  "Do today what others won't.  Do tomorrow what others can't"  (Smoke Jumper Creed)

Equipment required:  pull up bar. Time to re-connect with our old friend RWA.  Adding the 4 miles of running to Angie  really takes this WOD to a new level.  Doing with body armor or a 20# vest will take it the rest of the way.  Shoot for under 1 hour with vest, under 45 minutes slick.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

 

 

26 Comments:

1. Awww..mahh..gawd
Comment by Death — March 8, 2010 at 12:02am
2. looks great! :D
Comment by mike — March 8, 2010 at 12:04am
3. embrace the suck!!!
Comment by Drew — March 8, 2010 at 12:10am
4. now this is weakness leaving your body. hooyah
Comment by DPercy — March 8, 2010 at 12:28am
5. You will become a man after this!
Comment by Shawn — March 8, 2010 at 12:38am
6. BRUTAL!

Does anyone know how much weight we are supposed to use for the push jerks?
Comment by Coln — March 8, 2010 at 12:48am
7. as much as you can bro
Comment by Deadly Nedly — March 8, 2010 at 1:39am
8. First mile is the hardest.
Comment by Jacob Trager — March 8, 2010 at 2:34am
9. Well I'm glad my SGLI is updated.
Comment by Manny — March 8, 2010 at 2:54am
10. ooooooo hurts so good
Comment by Ken Crowder — March 8, 2010 at 8:11am
11. AWESOME way to start the week!
Comment by j — March 8, 2010 at 8:20am
12. WOD is no nonsense today .I'll have to do assissted pull ups after a wile i don't have the strenght to do 100,even in 10 sets .the more we do the better we get stay committed !
Comment by Domenic Spina South Philly — March 8, 2010 at 8:32am
13. intense! thanks for the wod. i can already feel breakfast coming up
Comment by cajun godfAther — March 8, 2010 at 8:44am
14. what are the range of motion drills?

Comment by hunter harveston — March 8, 2010 at 10:46am
15. Just finished this WOD, didnt time my self but i wrapped 4 ten pound plates in a few towels, stuffed it in my back pack and did this WOD outside..great day in PA. push jerk was something like 200-200-210-210-210-220-220
Comment by Andre — March 8, 2010 at 2:22pm
16. good one. had to do classic angie due to preparing my Marines for the upcoming PFT.
Comment by Cody Lee Johnson — March 8, 2010 at 2:29pm
17. Andre- so wait a minute, you are saying you did the entire Running w/Angie workout with a 40# backpack? 100, 1 mile x 4 rds? If so, I'd love to know your time and see a vid in the future. I dont want to be a hater, but thats a lot to shallow.
Comment by rich (aka put up) — March 8, 2010 at 2:55pm
18. yes i did do it with a 40 pound pack.However I did take it off during the situp portion. My mean mile times were 10-11 minutes and the pullup portion was REALLY hard and ate up a good portion of time. I didnt time it but i def didnt finish that in a hour.
Comment by Andre — March 8, 2010 at 3:18pm
19. Okay, that makes more sense. Did you get a big ass bruise from running w/40# in a backpack??
Comment by rich (aka put up) — March 8, 2010 at 3:36pm
20. this is gonna be shitty...at least the weather is nice
Comment by max — March 8, 2010 at 3:47pm
21. Running the miles with a 50 pound alice pack. doing the rest(angie) with a sapi plate carrier. Im trying to make it harder for the running aspect.
Comment by MRI — March 8, 2010 at 4:00pm
22. I have a decent hiking pack, no frame however, hence me wrapping the 10 pound disks in cotton towels. Shoulders are a bit raw but no bruises as i tightened the pack so it was high and tight on my back. Im about 5'8 195 13%BF. im no superman, trust me im pretty wrecked from this wod
Comment by Andre — March 8, 2010 at 4:00pm
23. Im on my way to the gym right now. Cant wait to bust this out!!
Comment by Joshua — March 8, 2010 at 4:57pm
24. did a regular angie, then did the running... I wanted a regular angie time to compare with my crossfit buddies... Best time yet! They would always destroy me with there times with the wods, but now I'm beatin them pretty good! Thanks sealfit!
Comment by G — March 8, 2010 at 11:01pm
25. 49:13 at TeamCrossfit, this was definitely a challenging workout I named it super angie. sucky thing is no one would do it with me. rock on!
Comment by chuma Lewis — March 9, 2010 at 1:54am
26. Well done Chuma! Didn't know you do SealFit in TeamCrossFit :)
Comment by Elena — March 9, 2010 at 9:24am

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