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!
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!
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
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