Ange loving those Push Ups!
Pic: Cera Lai.

 Benchmark WoD: "Barbara"

5 Rounds, Each For Time

of:

20 Pull Ups

30 Push ups

40 Sit Ups

50 Air Squats

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REST EXACTLY 3 MINS  BETWEEN ROUNDs

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• Classic benchmark WoD today. This one certainly carries a punch with regard to overall volume. Be smart & efficient with your movement. If doing large chunky sets will cost your dearly after the first round then break early & break often (Of course if you're a bodyweight ninja then you go for it!!).
• We define Fitness as "Increased Work Capacity Across Broad Times & Modal Domains". Work capacity is the ability to perform real physical work as measured by using the basic terms of physics: Force (mass) x Distance / Time (which is your average power output). If your Rounds times keep blowing up larger & lager by huge amounts then your power is going down by high amounts every round. This means you are losing power (& as such losing intensity).
• So by breaking early, even in the first round, can likely lead you to keep your power output, and as a result your intensity will remain high. And guess what? Your time will be quicker!!
• This is a brilliant WoD! Lets get after it!!
• Hold the standards. Form is priority as always.
• 45 Min Time Cap. Scale As needed.
• Compare to 21/05/16

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Post Rounds times, then total TIME (not inc rest) to Beyond The Whiteboard.

Loving the look of this WoD!! Maybe this will appear on the menu soon??