Squats, Pullups, Situps


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We’re slowly adding pieces to the home gym, but at some point will replace the combo/cable gym with a stand alone squat rack and possibly a GHD.  Until then, it will suffice to do squats and presses from.

Pieces of Home gym

Pieces of Home gym

Pieces of the Home Gym

Pieces of the Home Gym

WOD:
21 air squats
15 pullups
15 sit-ups
21 air squats
12 pullups
12 sit-ups
21 air squats
9 pullups
9 sit-ups
21 air squats
6 pullups
6 sit-ups

Bob’s Time: 10:33

Air Squats

Air Squats

Pullup Bars and Ring Station

Pullup Bars and Ring Station

Recovering

Recovering

Sweat Angel

Sweat Angel

21 OHS squats
12 pullups
12 sit-ups
21 OHS squats
9 pullups
9 sit-ups
21 OHS squats
6 pullups
6 sit-ups

Penny’s Time: 6:45

Overhead Squats

Overhead Squats

Situps

Situps

Recovering

Recovering

We underscaled a bit too much for Penny, but I felt about right for mine.  Penny used the Overhead Squats for “balance practice”, but i did my air squats I did for “speed”.  Combined with the pullups it generated a good bit of intensity.  I ended up using some of the later situps as some quasi-recovery time during the workout.

On a bright note, I was able to knock out 10 pullups in a row on the second round, a personal record for me.  My shortcoming still seems to be getting my kip-timing down right.  I kept botching the swing and trying to kip too soon on the pull.  Evenso, 42 unassisted pullups, baby!!! woohoo!! My goal had been to get 44 pullups by my 44th birthday in a couple of weeks…. I should be able to do 4 sets of 10 by then.  Oh… and there was a beautiful sweat angel on the floor when I was finished! 🙂

Iced my right shoulder down as it started tightening up pretty quickly.

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