2009.10.22

All in all, today’s WoD wasn’t that bad. Maybe he was feeling sorry for us or something. Either way, I’ll take it.

For the workout, you have to finish the entire set (jumping jacks, push-ups, and lunges) in a minute or less. If you finish those exercises in less than a minute, you can rest for the remainder of the minute. If you don’t finish by the time the minute is up, stop what you’re doing and start the jumping jacks for the next minute/set. Repeat for 20 minutes.

Warm Up
3 rounds of: 30 sit ups
30 elbows-to-knees
30 in-outs (leg extensions)

Work Out
For 20 minutes: 15 jumping jacks
10 push-ups
10 lunges

Exercises
· Elbows-to-kneesI think you guys have done these before. If not, lie on your back, and bring your knees up. Do bicycle kicks, but as you do them, touch your right elbow to your left knee (or vice versa). You have to touch both elbows to both knees for a single rep.
· In-outsThat’s what he calls them, but they’re essentially leg extensions. Sit down, and put your arms behind you to brace yourself. Bend your knees, and lift your legs slightly off the ground. Fully extend your legs out in front of you, then bring them back for a single rep.
· LungesPlain old lunges (not walking lunges), but you have to do both sides for a single rep. If you want to both speed yourself up and make it harder, you can jump from the lunge on one side to the lunge on the other. It wears your legs down a lot faster, but also lets you do finish your 10 reps faster.