WOD - Monday 2021-01-18

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


35 views0 comments

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo