BARBARA

G WOD – THURSDAY TEST 28.10.21 – “BARBARA”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)

CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds

*compare to 31.08.19

Scaled version

5 rounds, each for time:
10 Ring Rows
15 Bar Push-ups
20 Sit-ups
25 Air Squats
*Rest 3 mins between
rounds

G WOD – MONDAY 31.08.19 – ”BARBARA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Double Unders
2- 1 Round of “Cindy”
3- 20 Hollow Body
4- 5 Inch Worm

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 27.02.19

G WOD 021216

Warm-up:
5 minutes Double -Unders Practice; Then 2 rounds
Run 200m
10 mt Inch Worms
20 mt Duck Walk
30 mt Bear Crawl
40 Jumping jacks
50 Mountain Climbers

Mobility & Skills
Squat Therapy – Kipping – Pull Ups

BENCHMARK WOD
“Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.