WOD – 7-18-14

Posted: July 18, 2014 in WODs
Tags: , , , , ,

WOD at allandnieva.me

The only use of an obstacle is to be overcome.  All that an obstacle does with brave men is, not to frighten them, but to challenge them. –  Woodrow Wilson

My training is geared toward preparing for obstacle races – the Tough Mudder, Spartan Races, Warrior Dash, etc. The ‘race’ is broken up by obstacles, so getting a good pace for distances gets challenging.

Today’s workout is just about that – breaking up a run with a workout in the middle.

If you don’t train that way for races, it’s a mental shock to your system when you get to the race and have to force your body to deal with it for the first time.

This workout simulates the type of fatigue you need to deal with during a race. It isn’t exactly the same, but you get to find out how your run pace changes after exerting the rest of your body.

Heeeeere we go!

Warm up:  Jump rope (100 jumps minimum) – no rope? Jump 100 times!

Main set:
Run 1-2 miles

30 box jumps – no box? Do a standing jump and aim to touch your knees to your chest.
30 burpees
30 mountain climbers – get into the push up position, then alternate bringing each knee toward your chest, like you’re climbing
30 triceps dips – no dip bar? do tricep pushups.
30 lunges (each leg)
pull-ups till failure

Run 1-2 miles

Cool down:  STRETCH – don’t skimp out on the stretch! Take your time. Do the same thing after a race!


Have a great weekend! On Sunday I’ll be doing the Crossfit Benchmark, “the Filthy Fifty”!  See you on Monday!


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