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Tuesday 04302024

Skill/Strength

10 sets:

0:30 max-reps strict handstand push-ups

1:00 rest

  1. Sub strict HSPU from box or piked on floor

  2. Sub kipping HSPU

  3. Sub HS kickup with negative

  4. Sub 0:30 HS hold or plank hold with shoulder taps


  • We'd love to see you inverted in some way or another for this session. Try to choose an option that challenges where you're at with this skill.

  • Avoid pushing to failure.

  • Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.


WOD: 17 min cap

L1

For time:

800-m run

36 dumbbell front rack lunges (35/50 lb)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.


L2

Same as L1 with (20/35 lb) db's


L3

400-m run

24 dumbbell front rack lunges (10/15 lb)

400-m run

12 dumbbell front rack lunges

200-m run

6 dumbbell front rack lunges

200-m run

– Use two DBs.


INTENDED STIMULUS

  • 10:00-15:00.

  • Complete the set of 36 lunges in no more than 2:00.

  • Unbroken sets of lunges as much as possible

  • 800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.


Post WOD - Foam roll quads and calves for 1-2 minutes each leg


Have fun with this one crew. Bring your running shoes

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