Weekend WOD Wrap-up
warm up gradual during a 3-4 mile run
max # lunges in 5 minutes
max # push-ups in 5 minutes
max # of burpees in 5 minutes
recover 3 minutes between each exercise
He says: “I have a Death Race coming up people!”
I did 200 lunges, push ups and burpees as I was out running for without a watch to keep track of 5 minute interval. My whole WOD was approx 1 hour!
I was dragging!
She says: “I lost count. Seriously, the push-ups!? Aack!”
Lunges are okay for me. I dig them, actually and the warm-up run turned into five instead of four but I get lost on the run sometimes! I also am not sure I waited a full three minutes in between. I wanted to get done.
Soundtrack: “Baptize Me” by the Exies
Don’t focus on distance or speed. Duration is your concern. Get out and keep the heart pounding!
He says: “I was told to go out on the mountain for 24 hours. That’s a long run, right?”
Lots to see and I even got a picture somewhere in the middle of the mountains in the middle of the night. Death Race in 12 days! Let’s do it!
She says: “Okay two hours…. and then 20 minutes on the stair climber with weight…”
I love my long run days. I also can’t skimp on the stair climber so I tossed in a good 20 minutes of that. I am really starting to dominate that sucker! For fun, I threw in a night swim. Rotation is coming back after a nasty rib injury so it felt good to get some time in the water under my belt where I wasn’t lapped by eight-year-olds.
Soundtrack: “Let the Drummer Kick” by Citizen Cope
Tags: wod 30 day challenge