“The Hundred Foot Walk”
Coach Creation WOD
- For Time
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Thrusters (95/65 lb)
- 10 foot Handstand Walk (after each round)
Athlete will start with 10 thrusters and 10 toes to bar on a desending ladder. After each round completed, athlete will perform a 10ft handstand walk.
Score is the time after the workout is completed.
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (75/55 lb)
Hanging Knee Raises
10 second Handstand Hold (after each round)
About the wod
Background: Daniel Danao coaches & trains at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, firefighters and contractors. Two HERO WODS were also created for the CF community in Afghanistan.
Intended Stimulus: For the athlete who is just beginning to perform as well as gaining confidence at handstand walks, this is a test of skills under WOD conditions. Athlete will discover and learn how to manage this gymnastics movement in WOD conditions which in turn will help in the progression towards strategies for use in future workouts. For the advanced athlete, this workout will be an alternative to other barbell thruster workouts but with a little gymnastics to spice it up.
Strategy: Try to complete the thrusters unbroken as well as the T2B. Take a 3-sec rest before the handstand walks and after before beginning the next round. Other strategy, divide the first 4 rounds into two sets and spend 5 to 8 seconds rest before the handstand walks. If opting for the handstand holds, make sure arms are locked out for the 10 full seconds against a wall.