5/01/2012

''Barbara'' (05.01.2012)

Warm-up Drills (05.01.2012)
Row 3 Minutes
''Burgener Drill'' (3 Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Barbara'' (05.01.2012)
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Notes: If you've previously gone all best-mode on Barbara try the following substitute for each round.
5 x Muscle-ups
7 x Thrusters (95/65lbs)
15 x KB Swings (Unbroken)
25 x GHD Sit-ups

Uh ohhhhhh.

Skill Development (05.01.2012)
3 sets of 10-15 x Hip and Back Extensions
Get some work in with Handstand Wallwalks, Freestanding Handstand Balanacing, Handstand Walking... have some fun if you can still move around after this hellish WOD.
Mobility WOD

CrossFit Endurance Rest Day (05.01.2012)

16 comments:

Michelle said...

Barbara

Rx'd---Time--26:48

Michelle said...

Barbara

Rx'd---Time--26:48

Morgan said...

Barbara. 35:03 rx

Morgan said...

I just looked, last time I did Barb I did it with the blue band for 27:33. I'm getting slower! :(

Anonymous said...

Hey but this time you did it RX so you are doing more work! Killed it!

sdaghir@gmail.com said...

Morgan,
Last time you probably did it with Kipping Pull-ups.
Also don't forget to factor in the higher quality of your Pull-ups now: Every pull-up is much more challenging now and Marcus would wheel kick you if you dared touch anything like blue band ever again.

Morgan said...

Wheel kick - ouch!

thammond18 said...

Barb...28:56
tommy

Anonymous said...

WE MISS YOU SAMY!!!

Anonymous said...

barb
21:04

Filipe

Anonymous said...

20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

33:04

Jamie

Mint said...

Barbarian

5 Muscle-ups
7 Thrusters 95# (unbroken)
15 KB Swings 32kg (unbroken)
25 GHD'd

5 rounds

21:27

Peter said...

Barbara
4:25/6:05/6:50/6:50/6:15
30:25 total workout time

Alison said...

"Barbara"
45:00
10:45/11:57/10:39+18PU

Anonymous said...

Barbara 43:30 (4 Rds)
Mike V.

lewis.robertdavid@gmail.com said...

"Barbara"
5 Rounds, each for time, with 2:00 rest between rounds
20 x Deadhang Pull-ups
30 x Push-ups
40 x Abmat Sit-ups
50 x Squats

3:56, 4:02, 4:48, 4:30, 4:54

Deadhang Pull-ups effed my day.