4 rounds for time:
25-foot handstand walk
25 pull-ups
25-foot handstand walk
25 push-ups
25-foot handstand walk
25 sit-ups
25-foot handstand walk
25 air squats
Post times to comments.
Scaling:
Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.
Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.
Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.
Intermediate option:
4 rounds for time:
15 shoulder taps *Choose from the options below
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
*In a handstand against the walk
*With feet on a box
*In a pike position on the floor
Beginner option:
4 rounds for time:
15-foot bear crawl
10 jumping pull-ups
15-foot bear crawl
10 push-ups from the knees
15-foot bear crawl
10 sit-ups
15-foot bear crawl
10 air squats
Coaching cues:
Struggling to stay inverted during your handstand walks? It’s all about commitment. Allow your feet to come fully forward of your body as you press the support arm into the ground with an engaged midline and active shoulder, moving one hand at a time.
Resources:
The Handstand Walk
The Kipping Pull-Up
Jumping Pull-Up Demo
The Push-Up
The AbMat Sit-Up
The Air Squat
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Comments on 240813
90 Comments
Intermediate, 10 reps, pike position, sit-up -> TJ
14:33
M/55 👨🏻🦳
wall HS intermediate
TT -> 33:21
28:02 rx’d
Rx 19:42
*That was a badass workout! Great Programming!
As rx'd, 28:24.
Pull-ups 15-10, push-ups 10-10-5, sit-ups and squats unbroken. HS walks not great, got a little better in later rounds.
51m/5'10"/185
42 YOF 210 lbs
This legit too me an HOUR to get through, oh my god it was never ending.
Did a combo of intermediate and beginner.
15 shoulder taps feet on box
15 jumping pull-ups
15 shoulder taps on box
15 push-ups on knees and they were very sloppy at the end
15 shoulder taps on box
15 sit-ups using ab mat
15 shoulder taps on box
15 air squats
M/38/6’/174#
Scaled handstand walks to 13 feet
33:05
Deo gratias
37 / M / 5'9" / 140lbs
15-second parallettes handstand holds and 15 reps each movement
35:50
Dizzy and lightheaded throughout most of that.
M55/150
Intermediate with 15 Wall-facing shoulder taps.
19:20
Rounds went - 4:26, 4:53, 5:11, 4:50
Repeat with 20 reps & WFST's.
22:45
Intermediate w/feet on a box
19:41
Intermediate, 17:01, box assist pull ups but otherwise normal
M 54/205/6’
Scaled the handstand walk to 15 shoulder taps with feet up against the wall.
29:36.
21:44
scaled HSWs to 12.5 ft.
M/46/5’8”/165
F 47, 130#, 5'4"
RX 37:30
Those HS walks were tough
M/45/140lb
36:38 RX
Intermediate option:
4 rounds for time:
15 shoulder taps
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
23:05
Scaled intermediate did ring rows instead of pull-ups 3 rounds not for time.
My Training on Wednesday afternoon, August 14.I did the Intermediate WOD.
4 Rounds For Time:
15 Shoulder Taps
15 Pullups (Strict)
15 Shoulder Taps
15 Pushups
15 Shoulder Taps
15 AbMat Situps
15 Shoulder Taps
15 Air Squats
I completed the workout in 27:40 minutes.
https://youtu.be/gg_08ZSJJVQ
In Rx workout horrible and stressfull
Completed in 50:00 minutes, one of some Rx Workout,
1.- Round 07:17
2.- Round 17:37
3.- Round 31:45
4.- Round 50:00
23:20 intermediate scaled
Day 3 back into it after taking a break to try other things. 😂
knee push up’s
box shoulder taps
jumping pull ups (chest to bar)
Beginner: 8:55. Good one! 1k run 5:20
Intermediate
25:16
22:30
intermediate
Subbed 50 ft .overhead carries for HSW
37:05
M 32yoa 194cm 98kg
33:00 Rx
Feel free to stretch after this one. FYI
Intermediate 27:08
*HS Shoulder Taps against wall then switched to HS Box Shoulder Taps after 4 round of Pullups
M- 53/ 5'7 / 220
Intermediate scale
15 Shoulder taps against wall
round 1- 5:39round 2- 5:39
round 2- 6:32
round 3- 7:37
round 4- 8:06
4 rounds for time:
15 shoulder taps with feet on a box
15 jumping pull-ups (broken in 5s)
15 shoulder taps
15 push-ups on foam roller (broken in 5s)
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
21:01.55
2 rounds of:
db push press 25# x25
25 jumping chin-ups
db push press 25# x25
25 push-ups
db push press 25# x25
25 reverse crunches
db push press 25# x25
25 air squats
Day late
Inter
Handstand feet on wall
17.39
Intermediate option:
4 rounds for time:
15 shoulder taps
15 pull-ups with thick band
15 shoulder taps
15 push-ups, full body on ground
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
*In a handstand against the wall
21:27
Intermediate with feet on 30”box
21:10
Short on time, long day of travel, joint pain, etc. Still got a good shoulder pump.
Great work today everyone!
Great work, you too, even with time constraints etc.!
Good work bro
33:05 scaled to 15 of everything including hs walk
Rx other than only HS walked 15' each round, which still took several attempts.
30:05
Son(16)
Same as me
32:17
Nice job both, as usual!
4 rounds for time:
15 shoulder taps - slight incline plank/pike
15 pull-ups - jumping
15 shoulder taps
15 push-ups -incline
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
TT 19:52
Scale-subbed 25 HS shoulder taps (chest to wall) for the HSW. All else as posted:
25:27
Excellent job!
Scaled sh taps from 20” box, jumping pullups. Otherwise Rx. 34:06. Man I’m slow at the situps.
For me, those push ups started feeling like slow motion; good work!
1 min hsw practice in place of 25 ft walk
36:16
- 15 shoulder taps
- 25 pull up
- 15 shoulder taps
- 25 pull up
- 15 shoulder taps
- 25 sit up
- 15 shoulder taps
- 25 air squat
Time: 11’57’’
Scaled
4 rnds
alt db sh press 25# db's
20 ring rows
8:41
m/54/175
For my notes--I've been doing 100 push ups/sit ups/sqts every day of August in the AM, (stole it from Khalipa:)
and I did them before I saw the wod
Good work, Mike
Rx’d, handstand walks up an incline
first round of pull-ups done Strict. Kipped after that.
45:42
Dang! Uphill HS walks, nice!
Holy smokes
Scaled to CAP 15 (time constraint on workout time), 10 ft HS walk, 14 strict pull up on tree branch, 10 ft HS walk, 25 push ups, 10 ft HS walk, 25 sit up, 10 ft HS walk, 25 squats.
1 round
Great job getting in work on a tight schedule! Love the tree branch use!
20 wall-facing shoulder taps for HSW (palms about 24" from wall)
jumping pull-ups
26:46
Awesome! I tried, but could not maintain the wall supported handstand with taps.
4 rounds for time: 16:37
Great time, nice work!
M 41 201# 69"
Did Angie Rx instead
24:29
That's a lot of work too; great time!
23:16
Well done!
Awesome
tried to do 25 hand releases on HS hold instead of the hsWalks but completed only 3rds in 25min so tried to finish the last rd without the HS in 30 min but got cap’d right after the push ups.
That's still a lot of shoulder intense work in 25 mins; good work!
4 rounds for time:
25-shoulder taps in pike off box
25 pull-ups-jumping
25-shoulder taps in pike off box
25 push-ups-hand release
25-shoulder taps in pike off box
25 sit-ups
25-shoulder taps in pike off box
25 air squats
23:51
Hand release? Animal
Beginner option:
4 rounds for time: 15:52
A little time constrained this morning...
4 RFT
50' bear crawl
15 pull-ups
25 push-ups
25 sit-ups
25 air squats
21:25
61/5'8"/155
Odd that we can post, but the WOD still won't load.
It was odd; finally loaded. Good job on this one!
Great work, Jim!
M/49/6'2"/185#
Scaled to HS shoulder taps facing the wall. The first round with 25 reps of each took just over 9 minutes so it would've taken around 40+ to finish. So did the last three rounds with 20 reps of each. Total time 31:29
Great job! I couldn't maintain those at all after a couple of tries in warm up.
Hell yeah, great job!
4 rounds - 36:00, intermediate option.
Great way to torch the shoulders this morning!
Those are definitely a challenge! Torched shoulders indeed. Good job!
Globo wod: if your globo doesn’t allow handstand walk or piking on the wall do 75 feet of bear crawls or 50 feet of waiters walks with dumbbells adding up to 65% bodyweight total between the other movements. "Angie" movements as Rxed.
Would wall walks be a good substitute; if so, how many?
🙄
Angie with a twist
4 rounds for time:
25-foot handstand walk
25 pull-ups
25-foot handstand walk
25 push-ups
25-foot handstand walk
25 sit-ups
25-foot handstand walk
25 air squats
Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.
Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.
Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.
Intermediate Option
4 rounds for time:
15 shoulder taps*
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
*Choose from the options below:
- In a handstand against the walk
- With feet on a box
- In a pike position on the floor
Beginner Option
4 rounds for time:
15-foot bear crawl
10 jumping pull-ups
15-foot bear crawl
10 push-ups from the knees
15-foot bear crawl
10 sit-ups
15-foot bear crawl
10 air squats
Subscribe to the WOD email or use the app. Sometimes website takes time.
Thanks for taking the time to post this, Luis. I do receive emails, but not all do, so I'm sure it was v. helpful, especially to the early crew!