WOD - Monday 2021-01-18


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.



  • Hamstring foam roll

  • Lat foam roll


  • 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


Barbara Ann:

5 Rounds for time:

20 Handstand Push-ups

30 Deadlifts 95/135

40 Sit-ups

50 Double unders


Hamstring stretch

Tricep & Lat stretch

35 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the

WOD - 2021-04-29

OVERVIEW Today we are going to take on Hero WOD Manion. First Lieutenant Manion was from Doylestown and assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force. H