WOD @allandnieva.me

“Some days you’re the bug. Some days you’re the windshield.” – Dr J. Zahradka

This past 10 days, I was both…

My Aviation Law teacher used to say this in class all the time. Some days you get messy, but you just power through all the crap and get through it. Other days, you just get squashed.

Rough spots in life don’t happen all the time, but they do happen. The good news is that they don’t last. It’s just important to do what you can to get through it, then move on…

When it comes to your training regimen, it’s important to make sure you try to, at least, do something, to keep your performance level consistent. The goal, of course, is to lose what you’ve gained, not necessarily to improve on what you have.

For me, it was the ‘Hotel WOD’ every day I was on the road. If you need a reference, here’s the link: http://wp.me/pQTWM-xG

Today, my WOD was a version on the crossfit benchmark, ‘Angie’.

So the target number today is 100 – Repetitions, that is. Feel free to chose the number 200 or 300, though.  Or 20 or 30.  It’s up to you based on your ability. …but 100 is the goal.  For each exercise.

WOD 9-16-15

100 push-ups or burpees done as(choose one)

  • 1 x 100
  • 2 x 50
  • 4 x 25
  • 10 x 10

100 crunches done as (choose one)

  • 1 x100
  • 2 x 50
  • 4 x 25
  • 10 x 10

100 air squats done as (choose one)

  • 1 x 100
  • 2 x 50
  • 4 x 25
  • 10 x 10

100 pullups done as (choose one)

  • 1 x 100
  • 2 x 50
  • 4 x 25
  • 10 x 10

***If you do not have the shoulder/arm/back strength for pullups (not kipping), ‘jumping’ pullups (done exactly as it sounds), lat pulldowns (on a machine), or bentover rows (with a straight bar) – just don’t skip it!

All done! Remember to stretch out and relax your muscles while re-hydrating yourself!

That’s it!
See you Friday!

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