Going Long-er




Wednesday-Thursday is going to bring a nice long wod challenge for us all... and this time, it's not a partner wod! You'll have to pace yourself for a solid 25 minute effort, but don't be afraid to challenge yourself with one or two of the movements.


If you're a strong runner, feel free to push the pace... if not, back off a little bit so that you can retain some strength for the gymnastics and deadlifts!


Any way you cook it team, it will be a solid midweek challenge. Work hard and have fun!


Cam

 

TRAINING WEDNESDAY THURSDAY


WARM UP: PARTNER SHUTTLES


PARTNER 1: runs shuttles

PARTNER 2: rotates through rounds of 5 air squats, 5 pushups, 5 double crunch


then switch... go through 1,2,3,4 shuttle run laps!



WOD


Complete as many rounds as possible in 25 mins of:

7 Handstand Push-ups

9 Deadlifts, 155/105 lbs

11 Box Jumps

Run, 400 m


Tech Notes


Longer effort, individual this time! Smooth consistent effort and pace yourself for the 25 minutes.


FG3: 95/135, scale ROM hspu

FG2: 65-75/95-115, 2 wall walks per round OR 2x reps of regular pushups. Step ups okay

FG1: Scale as needed

CP1: 185/125, strict hspu

CP2: 225/155, strict deficit hspu (45's/25's), 24/30" box