WOD @ allandnieva.me

“You can throw in the towel, or you can use it to wipe the sweat off your face.” -anon

Juliet 888 2813

During the Spartan Super in Temecula this past Saturday, there was a large sign posted right after one of the wall climbs. It said:

  1. Take your last two bib numbers.
  2. Look at the list to the right.
  3. Remember the code, you will be asked for it later on in the course.
  4. If you forget it, you will do 30 burpees.

I listed my code above.  No burpees for me! =D

After the multiple wall, rope, and hill climbs, I was (again) ready for the ‘new obstacles’. Since I had done them last weekend, I was mentally prepared. End result? Zero burpees for me for the entire course!

I’m still a little bruised up, so the WOD today is an ‘Active Recovery’ session. It helps focus on stretching out my back and getting blood through my legs.

Here we go!

WOD 1-26-15 (Active Recovery)

Main set:

  • 15 minute walk/stretch, followed by 25 butt-to-heel air squats (sloooow)
  • ~10 minute walk/stretch, followed by 25 walking lunges/side
  • ~10 minute walk/stretch, followed by two sets of 10 SLOW pushups (3 seconds up and 3 seconds down)
  • ~ 5 minute walk/stretch home

15-30 minutes with foam roller and other ‘torture devices’ to help work over my sore areas.

That’s it.

Mine has developed over a few years, so you can develop your own.  The main point of it is to MOVE.  I know you may be sore, but sitting on the couch and hobbling around will only keep you sore longer and won’t allow your body to heal itself.  You need to get the blood flowing.

On Wednesday, we’ll be going for run! See you then.


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