Long WOD
I am just getting over the flu so the workout wasn't as intense as usual--instead I worked slowly on range of motion and then switch into a short burst of exercises.
Since the WOD was exceptionally long, I don't know exactly how many reps I did exactly, but it goes a little something like this:
Since the WOD was exceptionally long, I don't know exactly how many reps I did exactly, but it goes a little something like this:
WOD for 2007-12-18
Row 500m
30 GHD Back Extension
30 GHD Situps
10 Pullups
20 Pushups
10 alternating 1-legged Squats (spotted)
250m Row
20 1.5p KB Clean & Press
10 15lb DB Burpees
15 15lb Med Ball Cleans
15 15lb Med Ball Single Arm Press
10 Pullups
10 Chinups
250m Row
30 GHD Back Extension
30 GHD Situps
30 Overhead Squats
Burgener Warm-up
10 Pullups
10 (alternating) 1-legged Squats (spotted)
20 Pushups
1-min Bridge
20 Burpees
10 T-Pushups
???m Row
Spotted 1-legged squats is an exercise that I rarely add to workouts, that soon will change. I can't believe how much I struggled on my left side...
30 GHD Back Extension
30 GHD Situps
10 Pullups
20 Pushups
10 alternating 1-legged Squats (spotted)
250m Row
20 1.5p KB Clean & Press
10 15lb DB Burpees
15 15lb Med Ball Cleans
15 15lb Med Ball Single Arm Press
10 Pullups
10 Chinups
250m Row
30 GHD Back Extension
30 GHD Situps
30 Overhead Squats
Burgener Warm-up
10 Pullups
10 (alternating) 1-legged Squats (spotted)
20 Pushups
1-min Bridge
20 Burpees
10 T-Pushups
???m Row
Spotted 1-legged squats is an exercise that I rarely add to workouts, that soon will change. I can't believe how much I struggled on my left side...
