2/25 - Home WOD

Wasn’t feeling too good yesterday (TMI – cramps from hell) and wasn’t really feeling up to going to the box.  I honestly just wanted to curl up in bed but having rested all weekend I also wanted to get a workout in.  I figured I could easily (and quickly) get this done at home on my own.  I did.

Warm-up

90 seconds single skips

3 rounds of:

5 push-ups

5 sit-ups

5 squats

15 double unders

Practice overhead weighted lunges (15kg bar)

I probably could have done a bit better of a warm up but as I mentioned I was craving my bed so I just jumped into it.  It was also hot out so I was already quite sweaty before starting the WOD.

WOD

50-40-30-20-10

DU’s

Overhead weighted lunges (with 15kg bar)

10:58 Rx

Initially I thought that this would take less than 10 minutes.  I figured it’d be similar to Annie which takes me between 6 and 7 minutes now.  I figured the overhead weighted lunges would be harder than sit-ups but didn’t realize by just how much.  They hurt right from the first set.

The double unders were solid.  Pretty much went unbroken throughout except for one trip up on the set of 50 but quickly got going again.

The lunges were what slowed me down a lot – I think the initial 50 DU’s took about 40 seconds or less then almost 2 minutes for the 50 lunges.  It was a solid combination of legs and arms both hurting.  I did 25 then put the bar down to shake out my hands then did 15 and 10.  I was holding the bar similar to as I would with an OHS to focus on locking out and keeping my body upright.  It was hard to push through the next 4 rounds with hurting arms but I tried to rest as little as possible though it was at least once on each round except for the round of 10 where I went unbroken.

When it was done it was my arms that were feeling more tired but as the evening wore on and I would walk around the house I’d notice my quads silently complaining, especially as I’d stumble down the one little step into my kitchen.  Heh.  It’s what I wanted though – a solid workout for my legs with a bit of arms thrown in.  It was a good one and I have to say just how much I love my bar.

The plan after was to do some isometric lowers on the rings that I’ve now hung in my yard but my arms were tired and my bed was calling.  I managed to get a bit of a rest in before Cam came home.  A perfect night – it was just what I needed and also goes to show that you don’t really need much to get a decent workout in wherever you are.