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!
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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
Rowed 500 x 3 rnds, 400 x 4rnds
12 Knees 2 Chest each rnd
Metcon – 400’s plus 8-10 T2B each round
Mobility instead of HSPU work
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.
Runs: slow – 1:35-2:20 range
T2B: 12/12/12/12/8/10/12
HSPU work
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.
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
Completed each round within 5 min. Tried to string 8-5 T2B consecutively. Fastest 400 was 1:32 slowest was 1:47.
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
400m runs each round
<5 T2B attempts each round
Handstand practice with progress towards hs push-ups (thank you for your help coaches!!!)
ROMWOD
Subbed rowing and sit-up
Rowed 400M and 12 SU each round
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
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.
400m runs
12 ghdsu
All rds completed under 2:15