Running Right Into the Weekend!

Augie | 09/12/2019 | 3

It’s Fri-Yay and today’s work is going to be a good time giving us a chance to push our engines. The work comes at you in the form of a triplet of movements done four times as quickly as you can. The moves are a 400 meter run, followed by 10 Front Rack Lunges at RX weights of 135 and 95 pounds, topped off with 15 Hand Release Push-Ups.

The run (or intense cardio scale option) will ramp up the heart rate and make sure the legs are awake, so get this done as quickly as you can. When you get back inside clean the bar bell up to a steady, front rack and knock out your 10 Lunges. Insure you keep those elbows high, eyes on the horizon or a bit higher and brace your midsection so the weight doesn’t pull you forward. To avoid having to clean the bar too many times, get these done in one set of 10. Finish the round off with 15 Hand Release Push-Ups. This will ensure that your chest touches the floor, but don’t use that as ‘down time’. Get down, take your hands off the floor, put them back down, and get up. When you finish all that, congrats! Now do it three more times and as you begin to fatigue and want to take a break remember the words of the philosopher Stevie Wonder, “Keep on running”.

WOD:
4 Rounds For Time
400 M Run
10 Front Rack Lunges (135/95)
15 Hand Release Push-Ups