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WOD

“Spin Move” (Time)

“Spin Move”

For Time:

800 Meter Run

3 Rounds:

50 Double Unders (75 Singles)

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders (75 Singles)

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

37 min Time Cap

Subs: 1000m Row or 50/35 Cal Bike

RX+-Same as RX

RX -As Written

50-59 -Push Up on Knees

60+-400m Runs, 50 JR, Push Ups on Knees

Basics-200m Runs, 1 Round of each, 50 JR, Push Ups on knees
DESCRIPTION

* Bodyweight movements dominate this longer conditioning piece

* The constant rotation of movements should hopefully allow for steady forward progress here

* After finishing the initial 800 meter run, you’ll complete all 3 rounds of 50-25-15 before running again

* Follow this flow for the remainder of the workout

* We expect this longer piece to take between 25-35 minutes to complete

DOUBLE UNDERS

* Choose a rep number or variation that allows you to clear each set in right around 1 minute

PUSH-UPS

* Choose a rep number or variation that ideally allows you to finish each round in 3 sets

* Reduce the number or elevate the hands as needed to meet this recommendation

* Ensure the chest makes contact in the bottom and the elbows reach full extension at the top