The difference

“You need a little bit of insanity to do great things.”
– Henry Rollins

It was nice and cool out this morning… I don’t mind the three or four months of heat here in Phoenix, but it’s always nice to enjoy the morning reprieve from it and get my WOD done before the sun comes out.

Yes… we have more pullups today, but we’re ‘super-setting’ them! Start with the burpee, then jump up, grab the bar and do the pullup, but hold for two seconds and the top. When you drop down, do another burpee and repeat.

I know you’ll love it… I know I did. 🙂

Let’s go!

WOD 8-14-15

Warm up with a light 5-10 minute walk/jog – just enough to get your body warmed up to stretch out.

Main set:

  • 7-14 ‘Burpee/Pullups’ (5 sets)

Catch your breath, then:

  • Squats – 7 sets (30 second break between sets)

    • Rep count is 10, 8, 6, 5, 4, 3, 3

    Walking lunges – 4 sets (1 minute break between sets)

    • Rep count – 20 reps/set

    Squat/Box jumps – 3 sets (2 minute break between sets)

    • Rep count is 14 reps/set

I finished off with hanging leg raises to failure, then stretched out.

Hydrate while you cool down and get a good recover breakfast! 🙂

That’s it!

I’ll be doing my long run this Sunday. As part of a trail Ragnar team in a few months, I need to keep my cardio going… So make sure to get a good 2-3 hour walk or similar activity to change things up for your body this weekend.

Next week – plyometric body weigh exercises! =D

Have a great weekend!

allan

 

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