Name: Playbook - Sarah Herse - Loredo Hero WOD (Body weight & running)
Uploaded: 2024-03-20T21:08:55.286Z
Duration: 30 min
Description: Loredo Hero WOD (Body weight & running)

This is one of my favorite body weight only WODs. It's a Crossfit classic!

6 Rounds For Time:
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

*Can do on knees if need to modify*

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

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