WOD:
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Scales:
Gold:
Four rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Silver:
Four rounds, each for time of:
15 Pull-ups band assisted
25 Push-ups assisted
35 Sit-ups
45 Squats
Rest precisely three minutes between each round.
Bronze:
Three rounds, each for time of:
15 Pull-ups band assisted
25 Push-ups assisted
35 Sit-ups
45 Squats
Rest precisely three minutes between each round.
Warmup:
Group Dynamic Drills
Setup WOD station and do 3 rounds of  5 reps of each movement.
Mobility:
Lacrosse Ball
Dropped in for a wod on Bondi Beach. 5 rounds of 100m overhead carry (50/30#s), 25 pushups, 25 ring dips, each round ends with max lsit hold. This was much more difficult than anticipated.
Silver: 29:47 (that’s minus the 9 minute break)
OUCH!!!
Barbara is a total bitch!
Had a good time coaching my athletes at 6:30. Ben absolutely murdered this one!
Today I continued my deload week with some light rowing and handstand walk practice. Felt better after a little bit of light work.