WOD @allandnieva.me

“All know the way; few actually walk it.” – Bodhidharma

Last week I slowed things down, but kept active by continuing variations of my Hotel WOD.  I picked up some contract work flying for a company for three days, so I was on the road more than I was home.  I just had to find a way to still be active, so I did.  However, this week I needed to step up the intensity and test myself before the 14+ Spartan Beast at the end of the week.  So the WOD today is simple.  RUN.  …but mix it up.

I actually did this yesterday, since I ended up flying two more contract flights today and tomorrow, so I did this yesterday while I was home.

Let’s get to it!

WOD  9-18-14

Warm up:

  • 25-100 air squats + stretching

Main Set:

  • 1 hour run
  • In the middle of the run, add a body weight exercise of your choice.  Mine was walking lunges, and I did them often.  Break yours up as much or as little as you think you need.
  • Here’s what mine looked like:

Cool down with a stretching session and rehydrate yourself.

That’s it!

Wednesday will be a strength workout with hill runs on Thursday (not Friday, which will be a rest/travel day).

See you Wednesday!

allan

 

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