Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
I introduced my awesome new friend Mindi to crossfit with this workout. She did awesome!
My intervals looked something like this:
Pullups: 6, 6, 5, 5, 4, 4, 4, 4
Pushups: 8, 8, 7, 6, 6, 6, 6, 6
Situps: Hit at least 12 each round
Squats: minimum of 15 in the last round.
Watched the muscle up progression video posted to the Journal this morning and got excited about working some weaknesses on the rings. I wasn't motivated for an all out WOD today so I just went outside and decided to work on some stuff. Did some muscle up work, burgner warmups, a few sets of cleans, snatch, and OHS with my handy broomstick. Then I worked on some double unders. I think they are coming back...i just had to shorten the rope and get more spring from my toes. I got 7 in a row a few times.
Hit the pool tonight while Chip was doing some PT with Mindi in the shallow end. Workout looked like this.
Warmup: 100m x freestyle, 100m x breast stroke
WOD: 100m, 200m, 300m, 200m, 100m, 100m (1000m total)
Cooldown: 50m x freestyle, 50m x breast stroke
I tried to link each of the sets with as little rest between the 25/50's. They weren't quite as touch and go as I would have liked but not bad considering I don't swim much! But, I guess it's time to think about triathlons---even if its not until early September.