WOD – 7-21-14

Posted: July 21, 2014 in WODs
Tags: , , , , ,

WOD at allandnieva.me

“Most people never run far enough on their first wind to find out they’ve got a second.”
-William James

It’s Monday. I’m back on the flight rotation, but I was able to get this WOD done this morning. If I can do it, so can you.  I started slowly (I was still groggy), then picked up the pace as my heart rate increased.

It’s simple and straight-forward, but how effective it is depends on your intensity.

You got this!

WOD 7-21-14

Warm-up: 25 air squats (really breathe and focus on technique, as well as stretching out your legs)

Main set (30 second intervals for each line)

  • 30 seconds of pushups (by my 4th set, I made these plyometric)
  • 30 seconds of mountain climbers
  • 30 seconds of burpees
  • 30 seconds of knee-to-chest jumps
  • 30 seconds recovery

Get at least FOUR (4) sets done.  Increase the intensity as you go along.  When you think you’re done, do one last one and give it everything you have left.  I got 14 (and-a-half) sets done.  My last recovery period was about three minutes… =D

Don’t forget to get a good stretch, re-hydrate, and eat breakfast!

I gotta go, but I’ll see you on Wednesday!




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