OPEN GYM SCHEDULE: 10:30AM - 1PM
*WE WILL BE CLOSED BETWEEN 1 - 4PM*
“Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar
L2 Scale Run and complete 12 T2B or 400 M plus 8 T2B or 12 Hanging Knee Raise /K2E L1 200 M Run 12 Sit Ups
Last week on “Helen”, we talked about running at a pace that allowed for athletes to accomplish the work inside the gym in big sets. Today, there is a quite a bit less work inside along with built in rest. This makes the runs even more important, as the majority of the intervals will be spent outside the gym. Today, let’s challenge athletes to push their pace on the runs each round and to just get their hands on a bar when the get inside. With the score being the slowest round, we still want to avoid going all out in round 1, but today is a great day to reach a little further than usual.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Front Squat On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69%