2017 March 8 WOD

Posted: March 7, 2017 in Uncategorized
Metcon – “Cement Mixer”

7 rounds, on the 3:00
Run 400m
12 Toes to Bar
Compare to August 26, 2014

Skills & Drills

We know with 95% certainty that Handstand Push-ups will be coming up in the Open in one of the next 3 workouts. Spend some time today determining your perfect hand placement, breathing pattern, foot flex to get your heel over the line, etc. If you’re comfortable with HSPU, work on skill of choice or cut out early!

Advertisements
Comments
  1. Jim D says:

    METCON:
    ✅ 400m each rnd (1:38-1:48) and 12 T2B each except rnd 6 only got 8

    Skill:
    2×2 and 1×3 Kipping HSPU

  2. jks says:

    Rowed 500 x 3 rnds, 400 x 4rnds
    12 Knees 2 Chest each rnd

  3. stefgatlin says:

    Metcon – 400’s plus 8-10 T2B each round

    Mobility instead of HSPU work

  4. Blake Lambert says:

    Need more like this!

    50 Sandbag Getups Pre WOD

    400s between 1:20-1:50 throughout
    Did Sandbag lifts to the dock bay instead of t2b.

  5. Bobby says:

    Runs: slow – 1:35-2:20 range
    T2B: 12/12/12/12/8/10/12

    HSPU work

  6. jkeel 42/5'9/180ish says:

    Because my feet felt like they were in cement the last 2 rounds.
    All T2B’s unbroken except last round 6/2/2/2.
    First 3 rounds complete in 2:20.
    All rounds completed with time.

  7. Josh M. says:

    I ran the first round at 400m to see how much time I had left and I was so winded that I barely had time to get back to the start line so I lowered it to 300m for rounds 2-6 and opened it up again for the last round.

    this felt good.

    1: 400m Run 1:53; 12 Knee Raises 1:05; total 2:58
    2: 300m Run 1:39; 12 Knee Raises :55; total 2:37
    3: 300m Run 1:36; 12 Knee Raises :49; total 2:25
    4: 300m Run 1:35; 12 Knee Raises :53; total 2:28
    5: 300m Run 1:36; 12 Knee Raises :59; total 2:29
    6: 300m Run 1:38; 12 Knee Raises :49; total 2:27
    7: 400m Run 1:57; 12 Knee Raises :50; total 2:47

  8. Brett B says:

    Completed each round within 5 min. Tried to string 8-5 T2B consecutively. Fastest 400 was 1:32 slowest was 1:47.

  9. Brett Christensen says:

    1.) C&Js
    170 × 2
    185 × 2
    195 × 2
    210 × 2
    225 2 × 2
    2.) Class WOD = done with all T2Bs unbroken
    3.) Clean pulls
    4 × 4 @ 245
    4.) FS
    3 × 3 @ 275
    5.) ROMWOD

  10. Monique says:

    400m runs each round
    <5 T2B attempts each round

    Handstand practice with progress towards hs push-ups (thank you for your help coaches!!!)
    ROMWOD

  11. Kimberley says:

    Subbed rowing and sit-up
    Rowed 400M and 12 SU each round

  12. Megan says:

    I use to be ok at running 🙄 Today was a struggle

    All 400s
    Rd 1 and 2 did T2B 8/6
    Rds3-6 did 4 Kipping HSPUs
    Rd7 7 HSPUs

  13. Cara says:

    Completed-ish

    Ran every other round. Rowed 500m on opposite rounds.
    First round only did 5 T2B – hands were hurting and body feels broken down this week so I grabbed an abmat. Rd 2 I did abmat sit-ups, not weighted. Grabbed a ball and did 14# med ball sit-ups for the remaining rounds. Running was definitely faster than rowing. Took longer than 3 minutes on my rowing rounds and then played catch up on the running rounds.

  14. Lucas Holland says:

    400m runs
    12 ghdsu
    All rds completed under 2:15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s