WOD @allandnieva.me

“Maybe STRONG is what you have left when you’ve used up all your WEAK.”

It’s been two weeks since I ran the AZ Tough Mudder and I’ll admit I’ve been slacking. With so much going on in my personal life I have relegated myself to just running 3-5 miles every day instead of getting in a full WOD.

Running always seems to just clear my head. It’s what I needed, BUT… today I woke up early and knocked out this WOD. It’s simple, to the point, and I can monitor how I’m doing with each round.

On the runs, start out easy, then pick up the pace as your body fully warms up.


WOD 3-30-15

Warm up: Jump Rope (5 mins)

Main Set: Aim for 4 times through and increase the intensity each time.

  • 5 minute run, then
  • Standing knee to chest jumps – 25
  • 5 minute run, then
  • Burpees – 25
  • 5 minute run, then
  • Bear Crawl – 30 seconds
  • Plank – 1 minute

Focus on each task separately.  Take your time, focus on your breathing, your form, and your intensity.  This is not a race – It’s preparation.  You can make this as intense as you want.  The harder you push in training, the easier it’ll be to push during the race.

That’s it!

Stretch out and re-hydrate! See you on Wednesday!


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