Dumbbell Nancy on Wednesday – that was legit!
WOD
“Fast Feet”
3 Rounds for time:
800 meter Run
20 Burpees
**STIMULUS**
Duration: Medium, 10-15 Minutes
Volume : Moderate
Loading: Bodyweight
*White Board Chat:*
We are looking at another, down and dirty, simple one today. This is a pure gut check! Run 800m as fast as you can, perform 20 burpees as fast as you can, rinse and repeat three times. Our 800m runs should be taking us no longer than 4 minutes at the most to perform today. The 20 burpees should be taking us under 1 minute total to perform. Where-ever you are, you can get this done!
*Modifications*
NO EQUIPMENT?:
None needed today!!
1. 800m Run
– If running 800m will take us over 4 minutes, either cut the runs to 400m and perform 3 rounds and run faster, or perform 2 rounds of 800m runs and maybe its a little slower, but we go that further distance. This all depends on what you want to work on!
– If we have an injury or limitation that prevents us from running, either row 1,000m, or bike 1,600m if we have access to either of those pieces of equipment
– We can also scale to the above row/bike if we have access to those pieces of equipment and want to that instead of run
2. Burpees
– If 20 burpees will take us over 1 minute, either cut the reps to 10 and perform 3 rounds and cycle them faster, or perform 2 rounds of 20 and go a little slower, but we get the higher volume. This all depends on what you want to work on!
– If we have an injury or limitation that prevents us from performing burpees all the way to the ground, perform a squat thrust (go down to the top of a push up, then pop right back up)
– If we have an upper body injury that prevents us from supporting load on our arms, perform jumping squats using the same guidelines as above