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:

  1. Michelle5/01/2012

    Barbara

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

    ReplyDelete
  2. Michelle5/01/2012

    Barbara

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

    ReplyDelete
  3. Morgan5/01/2012

    Barbara. 35:03 rx

    ReplyDelete
  4. Morgan5/01/2012

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

    ReplyDelete
  5. Anonymous5/01/2012

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

    ReplyDelete
  6. SRD5/01/2012

    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.

    ReplyDelete
  7. Morgan5/01/2012

    Wheel kick - ouch!

    ReplyDelete
  8. thammond185/01/2012

    Barb...28:56
    tommy

    ReplyDelete
  9. Anonymous5/01/2012

    WE MISS YOU SAMY!!!

    ReplyDelete
  10. Anonymous5/01/2012

    barb
    21:04

    Filipe

    ReplyDelete
  11. Anonymous5/01/2012

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

    33:04

    Jamie

    ReplyDelete
  12. Mint5/01/2012

    Barbarian

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

    5 rounds

    21:27

    ReplyDelete
  13. Peter5/01/2012

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

    ReplyDelete
  14. Alison5/01/2012

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

    ReplyDelete
  15. Anonymous5/01/2012

    Barbara 43:30 (4 Rds)
    Mike V.

    ReplyDelete
  16. 05/03/2012

    "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.

    ReplyDelete