Steph.
Pic: Angela Clancy.

WoD: "Doing It For The Pump!"

Complete As Many Rounds As Possible in 20 Minutes

of:

China Town Run

10 Toes To Bar

10 Deficit Push Ups (2" plates)

Going longer after yesterdays Heavy Day. Going long doesn't mean taking it easy with a gentle stroll around the park. Going long helps us develop our aerobic engines whilst hitting & refining full Range Of Motion (ROM) movements. Going long is a necessary evil!
Today you have been tasked with 3 relatively simple movements. A run, a reasonable level gymnastics move & a basic level gymnastics move (with some added ROM snuck in there!). We want you to try to hit those runs hard & fast and yet stay consistent on your timing. Use it by all means as a method to recover your upper body but you should be breathing very hard indeed when you make it back up the stairs. When you are back up minimise your rest and get on that bar. When on the Push Ups keep your belly tight (you watch how hard that will be after your T2B!!).
The extra ROM in the push up will challenge a lot of you. Simply put if you cannot hold good position you won't be on the plates. That is what scaling is put in place for. To allow you to move and to allow progression. Don't ignore the basics for its these "basics" that lay the foundation for your success!
Hold the standards. Form is priority as always.
Scale As needed.

Post number of rounds to Beyond The Whiteboard.