Friday, July 19, 2013

07192013 Simple WOD

Had a great workout yesterday so went in for a little more practice on my movements.

WARM UP
light stretch
10 x walking lunges

WOD
*almost the same workout as earlier this week...changed out that step up with walking lunges

Weighted Walking Lunges
16/leg x 4 - 30lbs, 35lbs, 40lbs
*last set no weight - started feeling some pain so wanted to chill a little.

Dumbbell External Rotator
3 sets of 8
15lbs, 20 lbs, 25lbs

Pull Ups
10 x 3 for a total of 30

Powell Raises
3 sets of 8
15lbs, 20lbs, 25lbs
*last set was very hard...the 25lbs was challenging. I am going to use this weight as a base next time to get stronger.

Remaining 20 mins - stretching

using a wall...and scooting my butt flush I did 2 min stretches with:
lotus position
happy baby
v split

Banded stretches
hips and ankles

DONE!

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