BARBS FOR MONDAY

Monday
04.27.20
“At Home” WOD

"Barbs"
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

STIMULUS
DESCRIPTION
• This all bodyweight workout is a twist on the benchmark "Barbara"
• After completing the 7 stations, you'll rest 3 minutes between rounds
• With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
• Your score is the total time it takes to complete the 3 rounds, including rest time

STRICT PULL-UPS
• Choose a number or variation that allows you to complete the work in 1-3 sets
• If you don't have a pull-up bar available - complete 20 odd object rows

PUSH-UPS
• Choose a number or variation that allows you to complete the work in 2-4 sets

SIT-UPS
• Use an AbMat for this station if you have it
• If not, you can anchor your feet under dumbbells or your couch

JUMPING LUNGES
• Alternate legs every rep for a total of 20 each side
• Jump to full lower body extension at the top of each rep
• Gently kiss the back knee to the ground at the bottom of each rep
• If jumping lunges bother the knees in any way, switch to alternating step back lunges

MODIFICATIONS
STRICT PULL-UPS
• 20 Odd Object Rows
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WARMUP
(1 Min each)
Shoulder stretch x 2
Quad stretch x 2
Slow Cossack squats
Spiderman + Reach
Active Samson
Push-up to Down Dog
Front Plank on Palms
Side Plank (30 Seconds Each Side)
Hollow Hold

1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges
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Body Armor
Tabata Dumbbell Front Squats or Odd-Object Zercher Squat
8 Rounds:
20 Second Work
10 Seconds Rest

STIMULUS
DESCRIPTION
• Hold 2 dumbbells in the front rack position for these squatting intervals
• Tabata Intervals:
8 Rounds:
20 Seconds Work
10 Seconds Rest
• With rest built in, the goal is to move for as much of the 20 seconds as possible
• If 2 dumbbells is too heavy and will cause you to stop moving - only use 1 dumbbell
• In this case, you can hold the bell in the goblet position