Run in Mud Obstacle Race Training-2/27/15

Saturdays are usually a rest day. However, I did not run on Friday so I pushed a short run today. I also added a lot of Saturday shenanigans.

Warm up:
Stretch
Rotate

20 push up pull up combinations

Got Shakalaka or similar area and jump on trampolines for an hour. If available try:
dodge ball
trapeze bar
jump into foam cushions
whatever fun is available (ours has an ultimate ninja getting ready to open)

Rope climb x 2
7 Cannon Ball pull ups
Run 1 mile
Monkey bars x 2
Rope climb
Run 1 mile
Monkey bars x 2
Rope climb

Obstacle course for speed. This took me 1 minute and 45 seconds:

Rope climb
Wall climb
7 Cannon Ball pull ups
Climb side to side on a swing set bar
Climb hand over hand across swing set bar

New rope, it's awesome

Cannon Ball pull ups
Also, I do hand over hand and side to side.
See demonstration below:

I bought this awesome 20' rope and it makes for a great workout. It actually stretches; alooooot.

Run in Mud Obstacle Race Training-2/26/15

If you can, go sledding. Walk up a steep hill and sled down. Do this many times. If you don't have snow, then do the hill workout.
Do the following 3 x:
10 pull ups with leg lifts
25 overhead claps
25 air curls
25 small circles forward
25 small circles backward

Walk 2.9 miles

This is me with my 10 year old on my back. woohooo!

This is the sled and it rocks:

Run in Mud Obstacle Race Training-2/25/15

Run a 10k, make first 5k for personal record.
Hike 1.75 miles

Run in Mud Obstacle Race Training-2/24/15

Warm ups:
Stretch
Rotate

Main Set
Run 4 miles
Perform 20 burpees per mile
10 Chin ups with leg lifts x 3

Attempt muscle up x 3 (try to go above chin up bar with arms fully extended). 
I did not make it...yet.

Cool down:
Walk .3 miles

Run in Mud Obstacle Race Training-2/22/15

Walk a 14 minute mile

10 pull ups with leg lifts

Monkey bars x 2

6 pull ups with Cannon Ball holds x 2

8 "L" shaped pull ups holding straps x 2 (form "L" shape with body by extending legs in front. Pull up and lower while holding position).

Monkey bars x 2

Grip change for 30 seconds (on multi-grip pull up bar, pull up and hold while changing grips as many times as possible).

Run in Mud Obstacle Race Training-2/23/15

Run 4 miles

Walk .3 miles

Do the following 3 times:

• 25 fully extended arm circles forward
• 25 fully extended arm circles forward
• 25 overhead claps
• 25 air curls (arms extended at shoulder level. Pull hands to shoulders in a curl motion and create resistance)

Do the following 3 times:

• Sit on floor with legs extended. Push on floor with palms to lift seated body. Hold for 10 seconds, release, hold for 10 seconds.
• Kneel on floor in front of chest high table or desk. Push down and extend arms fully.
• 10 Pull ups with leg lifts 
• 7 strap pull ups with legs fully extended x 3
• 7 Single leg air squats each leg

7 side pull ups each side (go to end of pull up bar or turn body to left or right side. Place hand on bar with other hand on top. once complete switch sides)

Run in Mud Obstacle Race Training-2/20/15

Run 4 miles