Wednesday 18 August WOD

AT THE MACDILL AFB MAIN GYM TRACK @ 1110hrs

FOR TIME:
400m Lungewalk
Every 10 steps taken, STOP and perform 5 chest-to-ground pushups

Post your time to the comments.

At the base gym’s track, the outside lane is 400m. Everyone will be in the outside lane and we will stagger each person by 1 minute. The track will most likely be HOT during the pushups and IF YOU FORGOT TO BRING GLOVES, that is okay… when you do the pushups, just step directly to the right and into the grass and do the pushups there. Just watch out for ants.

The lungewalk steps require your trailing knee to gently touch the ground and the lead heel does NOT leave the ground. This will require you to take a large enough step so that when your trailing knee is down, the front knee is bent at roughly 90 degrees. Keep your torso UPRIGHT and maintain midline stability as if you were holding weight overhead. The 10 steps is 10 CONSECUTIVE steps, not ten with the left and then with the right. Please try to not take cheater steps… if it isn’t a lungewalk step, you shouldn’t be moving forward!

Pushups will be chest-to-ground, meaning your chest will touch the ground underneath you every time, and from there you will go up into full lockout.

Do it like this

Chest-to-ground

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Nice job yesterday, very nice. That workout is one of our favorites!

Jesse and David hangin high

Going .. up!

17 August whiteboard

More pictures from yesterday on the picture page

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Scaling:

Same distance, but 3 pushups at every 10 steps

OR

200m distance, 5 pushups at every 10 steps


CrossFit HQ WOD:

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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7 Responses to Wednesday 18 August WOD

  1. Melissa says:

    I won’t be able to make it to the base gym at lunch today due to meetings so have fun everyone. I am going to try to get to this one this afternoon – no laughing if you see me doing lungewalks down the sidewalk :)

  2. Andy says:

    The alternate workout is similar:

    Max rounds in 20 minutes of:
    10 consecutive lungewalk steps
    5 chest-to-ground pushups

    My time for the 400m wod was 15:58. Curious to see how many rounds I get after work today.

  3. Rey says:

    I did a similar WOD a while back. 5 lungewalk steps then 1 burpee for 400m. I was sore for days and couldn’t walk normal.

  4. Andy says:

    ok did the other workout too, it was harder.

    44 rds + 2 steps

  5. Melissa says:

    completed!! 34 rds + 4 lunges

Comments are closed.