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WOD – Tue, Sep 19

Intent

No weight, no problem. We run, we do basic body weight calisthenics, lots of them and then we run again! This is a chipper style sandwich with a buy in of a 400m run and a buy out of a 400m run. The distance is far enough for the run to matter on each side, can’t go too slow otherwise it’ll be hard to make up for a slow start. Considerations for scaling simply include making a reduction to the volume overall or making the movements a touch easier by kneeling for pushing ups or allowing a bit of worming up. If you are attacking this as RX, be sure to keep your push ups strict!

Warm Up (Checkmark)

400m Run

________

10 Walking Lunge

10 Spiderman + Twist

10 Scorpion twist

10 Scap push up

10 Hollow Rock

2 rounds

________

5 Air Squat

5 Push Up

5 Sit Up

5 standing lateral leg swings (each leg)

3 rounds

_______

Gymnasts Dream (Time)

RX Conditioning:

400 m run

—————

20 air squat

20 push up

20 sit up (abmat)

5 rounds

—————-

400 m run

For time

20:00 Time Cap

Intermediate:

400 m run

—————

20 air squat

20 push up (kneeling/ scaled push up)

20 sit up (abmat)

5 rounds

—————-

400 m run

For time

 

Baseline:

200 m run

—————

10 air squat (to a box or holding onto the rig)

10 push up (kneeling/ scaled push up)

10 sit up (abmat)

5 rounds

—————-

200 m run

For time

Cool Down

3:00 easy bike or row or ski

+

1:00 Couch stretch each side