Thursday, December 27, 2007

CrossFit 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.


Round Times:

Round 1: 4:38
Round 2: 4:16
Round 3: 5:05
Round 4: 6:12
Round 5: 6:00

Total time: 38:13
(including each 3 min break in between rounds)


My arms were definitely shaking after this one! 100 pull ups and 120 push ups, don't they know I'm just a scrawny runner, lol. The 200 sit ups and 250 squats were a breeze.

Pull ups:
First set: 5 reps (no assistance) 10 reps(55lb assistance) 5 reps(70lb assistance)
Second Set: 20 reps (70lb assistance)
Third Set: 15 reps (70lb assistance) 5 reps (85 lb assistance)
Fourth set: 20 reps (85lb assistance)
Fifth set: 20 reps (100lb assistance)

I was able to do 107 of the push ups but didn't have the strength to finish the final 13 of the fifth set so I had to switch to girl push ups to finish up the 120.

3 comments:

Mike said...

Dude! 5 pullups no assistance? Awesome! If you catch me on loop 3 Saturday, just "pull" me along!

:)

E-Speed said...

107 push ups? I did like 40 push ups yesterday (girl ones) with rest in between each set of 10-15 and my arms were toast! I despise push ups!

Josh said...

Mike,
If I catch you on loop three, I'm goning to trip you so you won't beat me :)

E,

The push ups were done in sets of 30 but after the first 30 I could only do 10-15 without resting for a sec. I hate push ups too!