Watch the Skills / Strength video before practicing your running in the warm-up.
200 meter Run (50% Effort)
400 meter Run (75% Effort)
200 meter Run (90% Effort)
*Rest as needed between runs.
Skills / Strength
3 Rounds for Total Reps
Round 1: You have 6:30 to complete
800 Meter Run
Max Reps of Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Round 2: You have 5:30 to complete
600 Meter Run
Max Reps of AbMat Sit-ups
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Round 3: You have 4:30 to complete
400 Meter Run
Max Reps of Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb)
Fitness Level Substitution: Russian Kettlebell Swings
This WOD is three rounds, each round is decreasing in length. The first round you will run 800 meters and then you will have the rest of the 6 1/2 minute round to get as many push-ups as possible. Right when the 6 1/2 minute round ends, the 5 1/2 minute round with the 600 meter run begins. Complete all three rounds and count your reps. Post your total reps to comments.
3 Sets (Rest As Needed)
Fitness Level Substitution: Pike Push-ups
WOD at Home ©2012