Buy-in
Warmup (10’)
WOD
Barbara
5 rounds, time each round
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Time limit: 30 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 32: FGB Ready Sumo Shoulder:& Ant Shoulder/Hip Stretch
- feet on box, double pain ball under low back, rock knees from side to side.
- back foot on box, jump out as far as possible, tall, vertical shin, squeeze butt. 2’ per side.
- sink stretch.
CW:
ReplyDelete10:12
11:20
I only did 2 rounds. I wimped out a bit, but when pushups come as singles, its time to give it up.
First round as Rx'd. Second round, I got in 3 pullups, then realized that was all she wrote. I changed to jumping pullups. The pushups were the next to go. I was done with my second and the others were done with #3; it seemed like a good time to cash out. I think I'm still a bit wiped out from last week's workouts.
Monday CF
Tuesday CFE
Wednesday CF
Thursday long bike ride
Friday bike sprints, trying out 5 bikesin an hour and a half.
More on Wednesday!
This was a monster. My abdomen is still sore 3 deays later. Poor Pete had to do sit ups and push ups on Tuesday for track practice. Ouch.
ReplyDelete