WOD @allandnieva.me

“The only place success comes before work is in the dictionary.” – Vince Lombardi

After a crazy week of flying around Alaksa, I spent the weekend trying to recover with a short HIIT run around Lake Overholser in Oklahoma City.  I’ve got another week of flying, but I have the first XTERRA race of the season coming up in about two weeks.

My run yesterday helped to expose a few weaknesses… My calves, quads, and butt (I said butt… tee hee) where feeling a little more stressed than usual. Of course, that’s what happens when you spend 30 hours sitting in a cockpit.  Sooooo, today’s WOD focuses on getting my legs back up to where I need them to be for training.

Here we go!

WOD 9-22-14

Warm-up: Jump rope (5-15 minutes)

Main set

1. Standing Broad Jumps.

  • This plyometric movement is a great way to stress your entire leg!
  • Go for 3-5 maximum effort broad jumps. Fully recover. Repeat 3 sets.

2. Jumping Lunges.Burpees2

  • This is another great plyometric movement. It requires focus for good form, as well as concentration on keeping your abs tight.
  • Aim for 10-25 reps/leg for three sets.

3. Burpees.

  • Yes… Burpess.
  • Why? Because Burpees. Stop re-reading it and get it done!
  • 3 sets of 30.

Cool down with a good 15 minute session and re-hydrate.

That’s it!

You got this.

See you Wednesday!

allan

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