WOD @allandnieva.me

“If you want something you’ve never had, you must be willing to do something you’ve never done.”
—Thomas Jefferson

I found a track at a local high school to run around this morning!  It’s 7am here on the east coast, so I had to get up early to get this one done…  It was about a 2-mile run to get there, so that was my warm up, otherwise I would’ve just used my jump rope.

If it’s possible for you to find a track for this workout, it’ll help make things ‘easier’ in that you won’t have to think about the distance.  If you ‘just’ have a road, guesstimate a quarter mile and use that as your reference.

Here’s the WOD!  8-27-14

Warm up: Jump rope (5-10 minutes)

Main Set:

  • 400 meter run
  • 30 burpees
  • 20 air squats
  • 10 push-ups
  • 400 meter run
  • 20 air squats
  • 10 push-ups
  • 400 meter run
  • 20 air squats
  • 10 push-ups
  • 400 meter run
  • 10 push-ups
  • 20 air squats
  • 30 burpees

400 meter run

You’re done!

If you can’t remember the order of the exercises, that’s ok.  Just make sure you get them all in between the running sets.  The rep numbers are set they way they are because they’re easy to remember, but you can change it up to what you think you need.

Cool down with a solid 15-minute stretching session and re-hydrate!

Have an awesome day – I’ll see you on Friday!

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