WOD @allandnieva.me

“Today I will run what you will not so that tomorrow I will run what you cannot.”

I got home early and get to do my WOD at home! Woot Woot! =D Several huge haboobs came through yesterday, one coming through around 930pm, so everything was a little dusty during the warm up run. It’s always amazing to witness what Mother Nature can do… When the forces of nature get focused in one area like this, it really is amazing… But, it’s also amazing to find out what we can do when we put our minds to it when we focus everything we have.

You’ll notice a lot of pullups in the WODs this week and today is no exception. Pullups are just an amazing exercise for overall fitness, but also perfect for obstacle course training. Not only do they work your arms and back, core strength is activated more than you realize.

So, having said that, if you can’t quite do the straight pullups, do the ‘jumping’ version, then work your way up to eventually doing them without the jump.

Got it? Good. Let’s go!

WOD 8-12-15

Warm up:

  • 5-10 minute walk/light jog with occasional walking lunges, followed by a stretch once you’re warm.

Main set:

Super set 1

  • 20 pullups, 20 air squats, 20 pushups, 1 minute plank
  • 15 pullups, 15 air squats, 15 pushups, 1 minute plank
  • 10 pullups, 10 air squats, 10 pushups, 1 minute plank

Super set 2

  • 20 walking lunges/per leg, 5 burpees, light jog bag to starting point
    • complete 3-5 sets

Super set 3

  • Hanging knee raises – 2 sets to failure
    • For more of a challenge, do leg raises and get an extra set in, even if it just 2 or 3 reps.

Cool down with another 5-10 minute walk/stretch and get hydrated!

That’s it!

See you on Friday!


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