Saturday April 22, 2023

“If you don’t have a competitive advantage, don’t compete.” ― Jack Welch

Warm Up: 
1 set:
:20 single-unders
:20 toe touches

1 set:
:20 double-unders
:20 plank shoulder taps

1 set:
:20 double-unders
:20 sit-ups

Specific Warm-Up:
1 set:
10 empty bar deadlifts
10 deadlifts (workout weight)

BENCHMARK WOD: BARBARA ANN
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.

Intermediate: 
5 rounds, each for time, of:
20 DB push presses (20/35 lb)
30 deadlifts (65/95 lb)
40 sit-ups
:30 double-unders
– Rest 3:00 between rounds.

Beginner:
5 rounds, each for time, of:
10 DB push presses (10/15 lb)
20 deadlifts (55/75 lb)
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.

HOME WOD: 
Equipment: 
5 rounds, each for time, of:
20 handstand push-ups
30 DB deadlifts
40 sit-ups
50 double-unders
– Use two DBs.
– Rest 3:00 between rounds.

Bodyweight: 
5 rounds, each for time, of:
20 handstand push-ups
30 weighted deadlifts
40 sit-ups
50 lateral line hops
– Rest 3:00 between rounds.

Movement scaling options:
Handstand push-up: Reps, barbell push press, DB press options
Deadlift: Reps, load
Sit-ups: Reps, foot-anchored sit-ups
Double-unders: Single-unders

Partner option:
5 rounds for time:
40 handstand push-ups
60 deadlifts
80 sit-ups
100 double-unders

Cool down:
Accumulate:
1:30 foam roll lower back
1:30 foam roll upper back