Warm-Up:
Coach’s choice
WOD prep:
Pose running drills.
WOD:
“Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar
*Rest with any remaining time in the 3 minutes.
Option 2:
On the 3:00 x 7 Rounds
300 Meter Run
12 Toes to Bar
*Rest with any remaining time in the 3 minutes.
Option 3:
200m run
12 Knees to 90
*Rest with any remaining time in the 3 minutes.
Options for toes to bar:
1. Incline bench strict toes to bar
2. Toes to rig
3. Ab-mat sit-ups
4.GHD sit-ups
Post WOD:
Agile 8
CFS Brief:
Day 21 Nutrition Challenge
**Memorial Day Murph**
Monday, May 27th!
2 classes
8 am and 9:30 am.
Cement Mixer: Rounds 1 & 2 300M Run, Rounds 3-7 300M Row | 12 TTB
Round 1: 2:09 | Round 2: 2:19 | Round 3: 2:36 | Round 4: 2:37 | Round 5: 2:30 | Round 6: 2:30 | Round 7: 2:41 After 2 rounds it was evident that running was not going to be an option, so I grabbed a rower. This is an unforgiving, yet strangely satisfying, workout that tests your ability to mentally fight through all 7 rounds. At least it was not raining!! I saw Matt’s back a lot 🙂 Great options for the TTB enabled everyone to challenge themselves in one way or another. Thanks Frozen!!
Cement Mixer. K290. Did not keep precise track of rounds but was able to grab about 45 seconds rest between rounds. Did 300M. In my head I was going to do 400M and slog through with probably no rest. Far better with shorter distance and a near sprint for me at 300. The best running I have done in a long time. Challenging for sure.
Runs looked strong today JL. Great job!
Split run times were consistent as well as your row times. Nice job switching to the row to keep the wod going
Thanks for moving the rower closer to the bar – that way I could stare at Michelle while she was on the bike 🙂
Solo version of cement mixer.
7 rounds on the 3 minutes
15 cal bike
12 toes to bar
9 push ups