Skill/Strength
10 sets:
0:30 max-reps strict handstand push-ups
1:00 rest
Sub strict HSPU from box or piked on floor
Sub kipping HSPU
Sub HS kickup with negative
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