WOD @ allandnieva.me

“You can have results or excuses. You can’t have both.”

My day started at 530 this morning.  After flying all day, my plane got grounded due to a maintenance issue and I finally got to my hotel room by 7pm.  It’s now almost 9pm but I got my workout in!  What did I do?  My ‘hotel WOD’.

This WOD is as intense as you make it.  I did the first 50 air squats slow and deliberately, focusing on my breathing and form, then sped up the pace on the last 50 reps.

After a short stretch out, I hit the exercises.  No rest for me, but I advise you take rests or breaks as you need them.  I had a lot of frustrations to work out, so I just focused and went through each exercise and each rep, without stopping, until it was done.

WOD 6-25-14

Warm up: 100 air squats

Main Set rep schedule 21-15-9

  • Pushups (make them plyometric for more of a challenge – ie. ‘clapping’ pushups)
  • Burpees
  • Standing knee to chest jumps
  • Pullups (when available)

Always cool down by stretching out and hydrating.

That’s it!  It doesn’t look like much, but if you get this done inside of 10 minutes (especially with the pullups), you’ll definitely feel it.

Don’t hate it ’till you try it!  =D

See you on Friday!


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