WOD posts at www.allandnieva.me“You got this!” – me

Getting into the groove of the WODs this week has been pretty challenging for me. I’ve been pushing my overall body strength with weighted lifts and, admittedly, I’ve felt sore most of the week. So, getting my head into pushing my body has been my biggest struggle. However, I know it’s normal and if you aren’t feeling at least a little bit sore, then you really aren’t pushing your body! And if you’re not pushing your body, you will not get to the next level.

With that said, while taking the kiddos to school, I kept mentally preparing myself to just get to the WOD as soon as I got back, I just hit it! If I can do it, so can you. Let’s go!

You got this!

WOD 12-12-14

Warm up: Jump rope – 5-15 mins

Main set:

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

  • Push Presses using a weighted preacher curl bar – 20 reps
  • Bent over Dumbbell Rows – 10 reps/arm (together or separate)
  • 25 Plyometric
  • Dumbbell Curls – 10 reps/arm
  • Dumbbell Skull crushers – 10 reps/arm
  • Chinups to Failure

*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! Have a great weekend – see you on Monday!


  1. Contoh Webku says:

    You are good writer. Thank you.

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