Half Way There…

Well, the week is half over. It is Wednesday.

Somehow this morning came awful early. Hope I can actually do whatever is in today’s workout. I feel tired.

Who will be there this morning? Bob, Dave, Lacey, Heather, and me. (Grace missed today because she did a sleep-over with some of the cousins. I have to say the sleepover was very important since it was planned weeks ago by the 8 year old.)

General Warm Up
3:00 run at easy pace (bike)

CHAN Warm-Up
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30 lateral neck stretch
0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Toes to Bar Progression
5 kip swing (sit ups)
5 knees to elbow (V-ups)
5 knees to elbows + kick + fast return (toes to object – well, at least an attempt)

Workout Preg
3 Sets
3 Box jumps, increasing in height (step ups)

for time
1000m run
50 toes to bar
30 box jumps
50 burpees
100 walking lunges
200m kettleball farmers carry

Workout Modifications (21:07)
800m run (bike 5:00)
30 toes to bar (25 sit-ups – this is the most I have ever been able to do!! Keep in mind they were with the ab mat and my feet under the couch. But, I think the most I had ever done before was like 13 or 15.)
20 box jumps (25 – step ups)
30 burpees (burpees)
50 walking lunges (80 lunges)
100m kettleball farmers carry (200m – 15 lb db set)

Cool Down
2 rounds
1:00/1:00 couch stretch
1:00 forward fold
1:00 wall press stretch

Nice to see everyone. Have a great day and I’ll see you tomorrow!

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