Sunday, May 20, 2018

2018-05-21 WOD


Here's a classic CrossFit benchmark for tomorrow to help you get ready for "Murph" on Memorial Day! Check out this old school video of Pat Barber doing "Barbara" from 2011! He used a rolled up towel in place of an Abmat (we used rolled up yoga mats when I started teaching CrossFit at Anytime Fitness 7 years ago). And check out his transition from the pull ups to the push ups in the first round! And before CrossFit had its own shoe, everyone wore Converse back in the day!



Hulk Cycle Week 8

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments. Compare time to 2014-09-12 and 2014-04-08!



COMPETITORS

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments.



5RM Back Squat #2
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding, Upper Body Focus
4 Sets
...12 DB Bench Press
...ME L Hang
...Rest 2 min

3 Sets
...3 Tempo Hand Stand Push Up (3013)
...50m 90 Degree Bottom Up KB Carry
...30s Hollow Hold
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)



3 Rounds, with a 20/14# vest:
...800m Run
...Rest 2 min
Record time.

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