Lunch break

Workout of the day

Lunch break stairs

5 rounds with heavy back pack

10 jump squats

run stairs to top of parking garage

10 clapping push ups

I had to work a double shift today. The restaurant I work at is across the street from a 5 story parking garage. This place has stairs all the way to the top. On my lunch break I decided to get a quick workout in. I grabbed my back pack full with my climbing gear. I alternated the stairs. One run I would go every other the next hitting every step. Keeping my backpack on for the jumping squats and the clapping push ups. This workout went pretty quick. I finished just under 12 minutes.

Maximum rounds in 12 mins

Maximum rounds in 12 min of:

50 meter sprints

10 squat jumps

10 hand stand push ups

I finished with 7 rounds + 4 squat jumps. I got this workout from Marksdailyapple.com's workout of the week. I just tweaked it a bit with the Handstand push ups instead of regular push ups. This afternoon after climbing I jogged up to the park in my neighborhood to get some sprinting going on. Going into this wod I thought 10 rounds was possible. I think it certainly is for most. However I got slowed down on the hand stand push ups. The first 2 rounds were unbroken at 10 a piece. Then I could only manage 5 on the first go and a few more after that. I did feel pretty strong through out the 12 minutes. The sprints and the squat jumps were a great combination.

Core work

50 full sit ups ( touch top of feet)

20 of the following lower complex ( 1 leg lever, then raise your feet back up and do 2 hip raises=1 rep)

50 full sit ups ( touch the top of feet)

My abs will be sore tomorrow for sure.

I had a great day today. Got up kind of early and went climbing in the Flat Irons. Had a great hike to the base of the climb and a great climb. The temperature was amazing today. For climbing and working out in the park. Great day indeed!