Barbara's nasty little sister Barbie and love a kettle bell day
I am a big fan of the crossfit bench mark wods but today I needed something similar to a bench mark but with a little spice. I was looking at Barbara and thought about doing it but the rep count of 20 pull ups just made my shoulder ache. So I modified it to be a little more leg intensive. Also normally I would say do your own skill and warm up but I think that this was a pretty prefect paring for a WOD so to get the full nasty effect of nasty Barbie do it as is listed below.
Warm Up
3 Rounds of
Kettle Bell Farmers Carry across the gym and back equals one round. Walk across the gym and then do 10 Jumping jacks then come back across and do 10 push ups this is one round.
Skill
Work up to a heavy 3 rep max should be 80% of 1 rep max
Then
10 min EMOM of
3 reps at heavy 3 weight
Weight was 225
WOD
5 RFT
Run 200 (Every time you leave or are entering the gym you have to flip a tire)
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
WOD time of 35 Minutes
Kettle Bell Love
Then the after party thanks to Chris Spealler was a two hundred walk hugging a kettle bell, bell facing down and arms crossed.
Warm Up
3 Rounds of
Kettle Bell Farmers Carry across the gym and back equals one round. Walk across the gym and then do 10 Jumping jacks then come back across and do 10 push ups this is one round.
Skill
Work up to a heavy 3 rep max should be 80% of 1 rep max
Then
10 min EMOM of
3 reps at heavy 3 weight
Weight was 225
WOD
5 RFT
Run 200 (Every time you leave or are entering the gym you have to flip a tire)
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
WOD time of 35 Minutes
Kettle Bell Love
Then the after party thanks to Chris Spealler was a two hundred walk hugging a kettle bell, bell facing down and arms crossed.
Comments
Post a Comment