WOD @allandnieva.me

“The most difficult thing is the decision to act, the rest is merely tenacity. You can act to change your life; the procedure, the process is its own reward.” – Amelia Earhart

You’ll need a Kettlebell for today’s WOD.

If you don’t have a Kettlebell, use a the biggest book you can hold with one hand, a full large water bottle, a wrist weight, or anything that will provide a weight for you to swing.  It’s important.

You’ll also need a platform for ‘Box Jumps’.  A (sturdy/stable) weight bench, the steps on a stairwell, or anything else that will give you at least one foot of height.  However, 1 1/2″ to 2″ is best.  If you don’t have a platform, do standing knee-to-chest jumps.  Start in a standing position, then jump and aim to get your knees as close to your chest as possible.

Ready? Of course you are, so let’s go!

WOD 10-8-14

Warm up with 3-5 minutes of jump rope (or double unders)

Main set

  • 25 kettlebell swings per arm
  • 25 box jumps
  • 25 burpees

5 sets, and you’re done. Focus on one rep at a time. Keep your core tight and focus on your breathing and technique.

Cool down, stretch out, hydrate, and I’ll see you Friday.

You got this!


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