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 *************************** 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 ****************** 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
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