Date-6/25/09
Warm-up{
25 Squats
3, 2 Chin-ups
10 push-ups
10 Samson Stretch
25 Squats
3, 2 Chin-ups
10 push-ups
10 Samson Stretch
25 Squats
2, 2, 1 Chin-ups
10 push-ups
10 Samson Stretch
(Oh I was supposed to do 15 push-ups...)
}
1)WOD{
}
2)AC{
Beginner Wk. 1
15 a
15 b
35 break
x2
1a: Pushup 15
1b: DB Squat 8 (20 lb.)
1a: Pushup 15
1b: DB Squat 8 (20 lb.)
2a: Chin Up 1, 1
2b: Forward Lunge 9
2a: Chin Up 2, 2
2b: Forward Lunge 7
3a: Shoulder Press 5 (20 lb. x2)
3b: Hamstring Curl N/A
3a: Shoulder Press 5 (20 lb. x2)
3b: Hamstring Curl N/A
4a: Mountain Climbers 8
4b: Plank -done
4a: Mountain Climbers 10
4b: Plank -done
(I am NEVER doing Beginner again. Too hard to time, too easy to do.)
}
3)12 ft.{
Wall sits-
Squats-
Pistols{
r-
l-
}
Lunges-
Jump Rope-
Jump Squat-
Leg lift/lower on toes-
}
4)Run{
time-11:35
stop-y (r0-3, w3-6, r6-8, w8-10, r10-12, w12-14, r14-16)
time-
stop-y/n
}
5)HSPUs- ladder to 5{
5 HSPUs
1-y (1, 2, 3, 4, 5, 4, 3, 2, 1) (I used bad form and leaned against the wall to make sure I wouldn't fall.)
}
6) Chin-ups sub-max ladder{
1-y (1, 2, 1)
2-y (1, 2, 1)
3-y (1, 2, 1)
4-y (1, 2, 1)
5-y/n ()
6-y/n ()
7-y/n ()
8-y/n ()
}
I did not do goals 1 and 3. I did not complete goals 5 and 6. This is partially because I played video games and partially because I woke up at 1 pm.
