020808
WOD
Puppies:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu's and Jumping pu's)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
Total time - 17:26
Subbed pullups with assisted pullups (rope over bar, feet on floor in front of me), box jumps were to the 3rd stair, chair dips in similar fashion, 20lb kb, back extensions were supermans, 10lb dbs for cleans, used one 10 lb db for wall balls (throw and catch absorbing to squat), 10 bodyrows for rope climb...
This felt awesome! I felt like I was back in college doing conditioning for volleyball. This kind of workout is my favorite. I came close to doing pullups but talke myself out of it. Last time I didn't talk myself out of it I was sorry! The knees to elbows were difficult (ok KILLER) with one pleasant surprise: I think hanging like that was good for my elbows. I am covered in sweat and glad to be back from my sickness - WOOHOO!!
Oh I almost forgot - the hang squat cleans felt pretty good.
Now to coach my daughter through her WOD...
Puppies:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu's and Jumping pu's)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
Total time - 17:26
Subbed pullups with assisted pullups (rope over bar, feet on floor in front of me), box jumps were to the 3rd stair, chair dips in similar fashion, 20lb kb, back extensions were supermans, 10lb dbs for cleans, used one 10 lb db for wall balls (throw and catch absorbing to squat), 10 bodyrows for rope climb...
This felt awesome! I felt like I was back in college doing conditioning for volleyball. This kind of workout is my favorite. I came close to doing pullups but talke myself out of it. Last time I didn't talk myself out of it I was sorry! The knees to elbows were difficult (ok KILLER) with one pleasant surprise: I think hanging like that was good for my elbows. I am covered in sweat and glad to be back from my sickness - WOOHOO!!
Oh I almost forgot - the hang squat cleans felt pretty good.
Now to coach my daughter through her WOD...
Comments