Wod Thursday 9/22/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Skill:

  •  Double unders
  •  Hand stand push-ups

3.     Wod:

“Kato” for time

  • 800m
  • 80 Double-unders
  • 21  Hand stand push-ups

then

  • 400m Run
  • 40 Double-unders
  • 15  Hand stand push-ups

then:

  • 200m Run
  • 20 Double-unders
  • 9 Hand stand push-ups

Beginner:

  • 400m Run
  • 40 singles
  • 12 DB strict press

then

  • 200m Run
  • 20 singles
  • 9  DB strict press

then

  • 100m Run
  • 10 singles
  • 6 DB strict press

Intermediate:

  • 800m Run
  • 80 Double-unders
  • 12 Hand stand push-ups

then

  • 400m Run
  • 40 Double-unders
  • 9  Hand stand push-ups

then

  • 200m Run
  • 20 Double-unders
  • 6 Hand stand push-ups

*Scale to 1 ab-mat or box hand stand push-ups if needed.  The volume of the HSPU has been reduced to allow the athlete to keep up the intensity of the work out.

max

Max hanging around!

 

 

Posted in WOD

5 thoughts on “Wod Thursday 9/22/16

  1. 2 days this week back with the CFS crew. Feels like coming home!

    Kato: 12:09 sub 70# KBS for HSPU (did 45 of these yesterday at a different box).

    See you all again at the end of the month!

    Like

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