Warm Up:
AMRAP 5:
:30 bike, row, or ski
10 alternating plank reach throughs
10 kip swings
:30 Samson stretch/leg
Specific Warm-Up:
1 round:
5 push-ups from the knees
3 sit-ups
5 push-ups
3 sit-ups
BENCHMARK WOD: BARBARA
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
Intermediate:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
Beginner:
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
Home Workout:
5 rounds, each for time, of:
20 dumbbell bent-over rows (35/50 lb)
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
– Use two dumbbells.
Movement scaling options:
Pull-up: Reps, jumping pull-ups, ring rows
Push-up: Reps, knee push-ups
Sit-up: Reps, foot-anchored sit-ups, plank shoulder taps
Squat: Reps, squats to an elevated target, reverse lunges
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats