Brand New Bag

Gotta keep the body guessin'. Today's workout involved a few new exercises for me plus some standard exercises in which I feel deficient.

Warm-up:

5:00 @ 8mph
10:00 active stretching

15-12-9 for time:

Left Dumbbell Snatch @ 20lbs
Right Dumbbell Snatch @ 20lbs
Kipping Pull-up
Total Time: 11:29

A CrossFit.com WoD from a few months back. First time through, 15 reps per exercise, then 12, then 9. They actually did 21-15-9, but I took it down a notch since these are all new exercises for me.

Tabata Overhead Squat w/ Standard Bar:

18, 17, 14, 12, 13, 12, 11, 11

Tabata Dips:

15, 12, 9, 7, 5, 4, 4, 3

still working towards those muscle-ups.

Ab Work:

25 x Bicycles
25 x horizontal scissor legs
1:00 Plank
1:00 Left Side Plank
1:00 Right Side Plank

Tabata Chuck Kellers:

15, 14, 14, 13, 12, 12, 11, 10