WOD Fri. Apr. 12

April 11th, 2013

This week we’ve been studying the importance of the feet in the proper execution of various exercises and movements. Continue to focus on this vital aspect of proper mechanics.


Practice Forefoot strike Run, 15:00 (Certain types of shoes may make this difficult to virtually impossible.)
Practice Plantar flexion Push-ups, 2:00

For time perform the following:

  • Run 200m
  • 15 push-ups / 10 push-ups / 5 push-ups
  • Run 400m
  • 30 push-ups /20 push-ups10 push-ups
  • Run 800m
  • 60 push-ups / 30 push-ups15 push-ups
  • Run 400m
  • 30 push-ups / 20 push-ups10 push-ups
  • Run 200m
  • 15 push-ups / 10 push-ups / 5 push-ups

You should be able to more or less do each of the push-up sets unbroken using good form, i.e. full extension to completely touching chest to the ground. So, don’t try doing a level where you have to break up the push-ups into multiple sets.