WOD @ allandnieva.me

“When deeds speak, words are nothing.” – African Proverb

The WOD today is basically Deadlifts mixed in with a a few body weight exercises.

Deadlifts are an amazing exercise. It works everything from legs to back to shoulders to forearms to core… and everything in between.

If you don’t have access to a weight bar, you can get creative and hold weights in each hand and go for high reps (25+) per set.  Go slow, it’s not a race.  Just focus on form, breathing, and going non-stop until the set is done.

Here we go!

WOD 9-10-14

Warm up:

  • Jump rope (5 mins) + a 5-10 minute stretching session focusing on hamstrings and lower back.

Main set:

  • Deadlifts (keep the weight low, and repetitions in the 14+ rep range
  • Plyometric pushups (aka ‘clapping’ pushups), 10 -25 reps
  • Inverted body rows (lay on your back with a bar above your head, grab the bar and row), 10-25 reps
  • Standing air squats, 10-25 reps

Aim for 4-5 sets and your done! I’ll be taking it easy and really focusing on form and core strength. I can’t overdo it with the race coming up in a few days.

Make sure to cool down with a good stretching session and re-hydrate!

See you tomorrow!

allan

 

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