Tuesday’s WOD Aug. 25

 Tuesday’s WOD Aug.  25

 Skill:
Handstand Push-ups

CAT ONE:
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters *weighted sandbag run

CAT TWO:
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

CAT THREE:
For time:
75 push-ups
Run 400 meters
50 push-ups
Run 800 meters
25 push-ups
Run 1,200 meters
15 push-ups
Run 1,600 meters

An intermediate athlete is able to perform consecutive push-ups to the floor in moderate numbers. Strive for a minimum of 5 reps per set, with short rest. Scale reps (but not range of motion) if unable to link this many repetitions together. The push-up reps and run distance are reduced so that a target time of 35-45 minutes can be achieved.

CAT FOUR:
For time:
50 push-ups, 20 inch box
Run 200 meters
25 push-ups, 20 inch box
Run 400 meters
15 push-ups, 20 inch box
Run 600 meters
10 push-ups, 20 inch box
Run 800 meters

Push-ups will be performed with hands on a 20 inch box and toes on the floor. This decreases the amount of body weight moved each rep and allows the push-up to be performed with a straight body position. Push-up range of motion is full extension of the elbows at the top, and chest contacting the box at the bottom. Increase the height of the box to allow for a minimum of three consecutive reps. Concentrate on keeping a rigid body by bracing the abs as well as squeezing the legs and glutes, especially as fatigue sets in during the later sets. Distance and reps are reduced to keep the athlete moving.