Day 34

Hope you've been hitting the WODs hard! Here's one for today.

WOD:

"21" aka "BLACKJACK"

for time:

20 pushups, 1 situps

19 pushups, 2 situps

18 pushups, 3 situps

17 pushups, 4 situps

16 pushups, 5 situps

15 pushups, 6 situps

14 pushups, 7 situps

13 pushups, 8 situps

12 pushups, 9 situps

11 pushups, 10 situps

10 pushups, 11 situps

9 pushups, 12 situps

8 pushups, 13 situps

7 pushups, 14 situps

6 pushups, 15 situps

5 pushups, 16 situps

4 pushups, 17 situps

3 pushups, 18 situps

2 pushups, 19 situps

1 pushups, 20 situps

It's simple, but don't ever confuse simple with easy.

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Our warm-up is your workout. Start with one bout of MetCon (metabolic conditioning aka "cardio) such as a 400m run, 500m row, 50 double-unders, 3 minutes of continuous jump roping, 2 laps in the pool and then 3 rounds, 10-15 repetitions of:

• a squatting motion like the overhead squat.
• a "closing-the-body" motion like the situp.
• an "opening-the-body" motion like the back extension.
• a pushing motion like the dip, pushup or HSPU.
• a pulling motion such as the pullup (strict, kipping, assisted, or jumping).
• and finally a big stretch that gets a lot of body parts, like the Samson Stretch or the World's Greatest.

The goal of the warm-up is move your joints as well as your blood flow! Refer back to this old post to get more info.