OVERVIEW
Today we’ll be testing out a brand new Benchmark WOD - Barbara Ann. 5 rounds of handstand push-ups, deadlifts, sit-ups, and double unders will be sure to tax our entire system. We’ll be modifying appropriately to keep each round under the 5 minute mark. You should be able to move smoothly from one movement to the next, with cumulative fatigue really setting in by the 3rd round. Triceps, lats, hamstrings, midline - all on fire here. Not necessarily a heavy breather, but this should leave you feeling exhausted.
WARM-UP
Mobility/Activation
Hamstring foam roll
Lat foam roll
Warmup
2 min. of braced breathing and posterior activation
10 Prone angels
10 Good mornings
10 Back squats
10 Strict press
10 Empty bar deadlifts
3 Rounds of 3-5 reps each movement to prep for WOD
WOD
Barbara Ann:
5 Rounds for time:
20 Handstand Push-ups
30 Deadlifts 95/135
40 Sit-ups
50 Double unders
COOL DOWN
Hamstring stretch
Tricep & Lat stretch
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