WOD @ allandnieva.me

Do or do not. There is no try.” – Yoda

Crazy day today, but I got my WOD in! Woot woot! =D

You got this!

WOD 12-10-14

Warm up: Jump rope – 5 mins (then stretch out)

Main set:

*Complete 3-6 rounds of this super-circuit, with a 1-minute rest between each circuit.

  • Standing knee-to-chest jumps  – 20 reps
  • Bent over Dumbbell Rows – 10 reps/arm
  • 25 Pushups – try making them plyometric for more intensity
  • Dumbbell Hammer Curls – 10 reps/arm
  • Dumbbell Skull crushers – 10 reps/arm
  • Pullups to Failure – even if you just get one, that’s ok.

*Perform all of the movements quickly and intensely, but remember to focus on controlling the weight and always keep tension on the muscle group(s) being worked.

*If you have shoulder issues, always do overhead presses movements with dumbbells and with a neutral grip. For pushups, position your hands slightly further back than normal, and tuck your elbows closer to your sides instead of flaring them outward.

COOL DOWN! Take a good 15-minutes to stretch out and re-hydrate yourself.

That’s it! Similar WOD on Friday – see you then!

allan

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