Warmup - prolonged PVC pipe warmup - work it well to avoid injury.
Dessert - your choice
Angie for time:
Run 1/4 mile
100 pullups
100 pushups
100 situps
100 squats
Run 1/4 mile
We will have the big room available for use, but we'll be spread out in the gym upstairs and downstairs for this one.
Bronze: no runs, JPU or Pullup assist machine @ under 75% BW, nonchipper style ok
Silver: no runs, JPU, Non Chipper style ok
Gold: as prescribed
Platinum: Start and finish with 1/2 mile instead of a 1/4 mile, also sub clapping pushups and jumping squats (both feet leave the ground at apex)
Post your time. Here's a video of Andy Petranek of CF Los Angeles explaining Angie.
Krista: 19.41 @ Silver, half chipper
ReplyDeleteAndy: 20.23 @ Silver, chipper
Carrie: 27.17 @ Bronze, non chipper
Josh-28:38 Gold
ReplyDeleteJarrod -25:55 Platinum
Kim- 29:29 Platinum Run/Silver no chipper
Ben-30:45 Silver no chipper
Hey now, I did do that one chipper style
ReplyDeleteBen: let the records reflect Chipper style completion. JT
ReplyDeleteRob: Platinum run/Gold Chipper 33:15
ReplyDelete