100621 Lunges, burpees

After a crazy silly few days of extreme business, stress and lack of sleep I finally got a wod done...


Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (8,2), 10 blue band assisted chin ups (5,5), 5 beginner ring push ups, 10 beginner ring rows, 5 OHS with 7kg

Monday, June 21st, 2010 - Lunges, burpees

Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet - I subbed a 7kg / 15lb DB x 2 walking lunges
15 burpees - all on knees

Done in 19.13 mins

Rnd 1 = 5 good Burpees, 10 walked feet back and forth
Rnd 2 = Squat thrusts
Rnd 3 = 6 good ones, 9 walked
Rnd 4 = all walking due to painful foot - minor strain I think but it should be fine.

My cardio really slowed me down on this on - felt really out of condition!

It's good to be back at it again though - it's amazing how you miss it!