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WOD

“Cement Mixer” Run T2B (Time)

“Cement Mixer”

Every 3 Minutes x 7 Rounds:

400 Meter Run

12 Toes to Bar

Each round should take no longer than 2:20, if it is then consider reducing your run distance

Score is slowest round

RX+-Same as RX

RX -As written

50-59 -200m Hanging Knee Raises

60+-200m Sit Ups

Basics-100m Run, 6 Sit Ups
DESCRIPTION

This all bodyweight interval workout is designed to be a strong, yet sustainable effort

Every 3 minutes, you’ll complete a 400 meter run and 12 toes to bar, then rest with whatever time remains in the window

Work times will range between 1:30-2:20

This gives you 0:40-1:30 of rest between sets

To make sure you have enough recovery time, cap each round at 2:20

Rounds begin on the [0-3-6-9-12-15-18]

Record the time it takes to complete each round

Your score will be the slowest time of the 7 efforts

TOES TO BAR

This workout is a great opportunity to get outside your comfort zone on toes to bar

With rest built in, we’re looking to hold on for large, ideally unbroken sets

If unbroken sets of 12 will be a challenge, reduce the reps to an appropriate number for you that allows for unbroken sets

ROWING VERSION

“Cement Mixer” Row T2B (Time)

“Cement Mixer”

Every 3 Minutes x 7 Rounds:

500 Meter Row

12 Toes to Bar

Each round should take no longer than 2:20, if it is then consider reducing your row distance

Score is slowest round

RX+-Same as RX

RX -As written

50-59 -250m Row Hanging Knee Raises

60+-250m Row Sit Ups

Basics-150m Row, 6 Sit Ups

AFTER PARTY

Body Armor- SU DBOHTE (4 Rounds for reps)

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Triceps Extensions –https://youtu.be/7WBhyF4qWE4

6 Close Grip Push-ups (Inside Shoulder Width)

Max Double Dumbbell Floor Presses – https://youtu.be/uUGDRwge4F8?t=19

Score is the DB Floor Presses