Running and Endurance Workshop on Saturday, March 16th

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WOD for Wednesday 022013 –  Click Here For Today’s Schedule
Handstand Pushups
5 Reps EMOM for 12 minutes
–Rest–
For Time:
Run 400m
21 KB Swings (52/35)
Run 200m
21 KB Swings
Run 100m
21 KB Swings
Run 100m
21 KB Swings
Run 200m
21 KB Swings
Run 400m

Post Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform 5 strict handstand pushups on the minute for 12 minutes.  If you are unable to complete 5 reps within a minute, then reduce the number to 3 or 4 for the remaining minutes.

For the conditioning workout, the KB swings are American (ie, overhead), but if you’d like to scale up in load, do them as Russian (chest height). For those keeping score, it’s just short of a mile.

30 Freestanding Handstand Pushups (and some cool music)
[youtube]https://www.youtube.com/watch?v=K9Kr9QqnHtE[/youtube]