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 ExtensionsGet 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)
Posts
16 comments:
Barbara
Rx'd---Time--26:48
Barbara
Rx'd---Time--26:48
Barbara. 35:03 rx
I just looked, last time I did Barb I did it with the blue band for 27:33. I'm getting slower! :(
Hey but this time you did it RX so you are doing more work! Killed it!
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.
Wheel kick - ouch!
Barb...28:56
tommy
WE MISS YOU SAMY!!!
barb
21:04
Filipe
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats
33:04
Jamie
Barbarian
5 Muscle-ups
7 Thrusters 95# (unbroken)
15 KB Swings 32kg (unbroken)
25 GHD'd
5 rounds
21:27
Barbara
4:25/6:05/6:50/6:50/6:15
30:25 total workout time
"Barbara"
45:00
10:45/11:57/10:39+18PU
Barbara 43:30 (4 Rds)
Mike V.
"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.
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