Yesterday was a very long day — full of meetings and tons of information — so I was all wound up when I got home and decided to workout to let off some steam – yes I know it was a rest day, but sometimes you have a choice between being all stressed or exercising. I choose exercise!

So, last night’s workout:

warmupx2
sampson stretch
10 pass thrus
10 OH squats
10 sit ups
10 good mornings
10 pull ups (2 deadhangs)
10 DUs

skill
hollowing/supermans 30s/3m

Form is everything when exercising – it affects your stability, performance and keeps you from getting injured! So we are continually practicing engaging our core — so this skill helps us learn what it feels like to make sure your lower back is touching the ground & your legs and shoulders are lifted. This position is the same position you should be in whether you are lying on the ground or standing up doing a lift. CORE, Core, Core!

WOD
15-12-9
pass thrus (parralettes)
35lb KB Swings
time: 6:17 +/-

Then we did a bonus round which was called a ‘treat’. Now as my friend Monica sent out afterwards –it really didnt jibe with the real definition of a ‘treat’ – so beware if you are ever told there will be a ‘treat’. Things are not always what they seem —

‘Treat’
Death by Pull Ups
no band assistance
With a the clock running, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. I stopped at 5.