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Friday November 29th

28
Nov

Friday November 29th

Warm Up:
4 Rounds:
1 min Run(200m)-Bike-Row
5 Air Squats
5 Ring Rows
5 Hollow Rocks or 30 sec Hollow Hold
1 Turkish get-up, right arm
1 Turkish get-up, left arm

Workout:
“Barbara”
**you can do this as partner wod or solo. IF you are going solo SWITCH THE PULL UPS TO 10 PER ROUND
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 mins between each round.
Do not include your rest when logging time.
–Coaches Notes–
What better way to come back from that macro friendly Thanksgiving dinner(s) we all had than a good SOLID benchmark workout?! Barbara is one of those benchmark workouts that will test your ability to push past that want to stop. The volume of this workout adds up BUT do keep in mind that you do get a full 3 minutes of rest after EACH ROUND. 3 minutes is a long for recovery for bodyweight movements so use it wisely. Shake out what gets tight, get your heart rate down, and think about where adjustments could be made for he next round to keep it at the same time or faster than the previous round. Set a goal of 4 to 6 minutes a round and keep that pace for all 5 rounds.

**Optional Accessory Work**
Option 1:
Farmers Carry
3x50m
Use the heaviest weight you can for each set, with either DB or KB.
Rest as needed between sets.
Option 2:
For quality: 15 Low Ring Muscle-ups (Video Posted Below)
Even if you aren’t quite to muscle ups yet these drill can still be beneficial. The awareness and stability that it takes for the transition can be applied to other movements.

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