Tuesday, Becky and I both took things easy and did 5 minutes of cycling. Yesterday, I took a rest day and Becky did her warm-up plus 5 minutes of cycling. Today, we both did the WOD.
WOD: Pull-up ladder + rest 5 minutes + overhead-squat ladder.
Ladder pattern is do one exercise in the first minute, then two in the second minute, three in the third, etc, continuing until you can't complete the required number of reps in the minute.
I did...
Warm-up: 30s sampson stretches, then 2 rounds of 8x push-ups + 8x laying controlled leg lifts up to 90-degrees.
WOD: 5 rounds plus 5 reps of elevated beginner pull-ups. Total of 20 EB PUs.
Then 8 rounds of squats, with the first 5 being PVC overhead squats. Total of 36 squats.
Becky did...
Warm-up: 3 rounds of 10x standing bar push-ups, then 3 rounds of 10x ring-assisted laying controled leg lifts up to 75-degrees.
WOD: She did easier exercises, with a double-rep scheme (so 2 reps in minute one, 4 in minute two, 6 in minute three, etc).
11 rounds + 22 reps of seated-row pull-up progressions. Total of 154 seated-row pull-up progressions.
9 rounds of bench squats. Total of 90 bench squats.
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