WOD @allandnieva.me

“There is a difference between interest and commitment.  When you’re interested in something, you do it only when it’s convenient.  When you’re committed to something, you accept no excuses, only results.” – Kenneth Blanchard.

It has been a brutal week of flying for me. Early mornings to late evenings, cold, snowy/rainy, windy weather, and random logistic nightmares. I love flying, but weeks like this just seem to wear me down.

For these reasons, I really look forward to my morning WODs. I get to do something just for me. No one is around, it’s quiet, and it’s just me vs me. I get to find out what I’m made of…

It’s been a while since I’ve done this WOD. It gets harder as it goes on. Focus on form, take breaks when you need them, but keep going.

You got this!

WOD 4-24-15

Warm up with my favorite exercise: Jump rope! (up 5 minutes, then stretch out). If you don’t have a jump rope, just mimic the movement (do it with a bottle of water in each hand for more effort).

Main Set:

You’ll be running today, but before heading out on a (up to) 3-mile run, perform the following:

  • Air squats / Pushups / Pullups.
  • Rep schedule is: 10-9-8-7-6-5-4-3-2-1

So… 10 air squats, pushups, pullups then,

9 air squats, pushups, pullups, then,

8 air squats… etc.

You get the idea..

That’s it!  Now go for your run!

Make sure you COOL DOWN and re-hydrate yourself when you’re done.

Have a great weekend!



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