1. Metcon
"Hot Shots 19"
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run
2. Snatch Complex
Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.
3. Oly Pause Squat
Work up to a heavy single rep High Bar Back Squat with 3-5 second pause at the bottom.
"Hot Shots 19"
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run
2. Snatch Complex
Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.
3. Oly Pause Squat
Work up to a heavy single rep High Bar Back Squat with 3-5 second pause at the bottom.
"Hot Shots 19"
ReplyDelete43:13 (80#, double red band for pull-ups)
Holy Smokes, the pull-ups and runs crushed me. I had to use a small kip towards the last few rounds and I felt like I was running through mud on the 400's. I can't imagine doing the strength portion right after!!! Glad to have done this nice and early :) Happy Labor Day!!!
Nice Job Shelly!
ReplyDeleteI've missed my strongman wods, so last week I decided that if I have the equipment I will replace the metcon in the compwod with that days strongman wod.
1) Metcon
20 lengths (10 lengths per side) of the following carry–
50′ offset waiter carry
Men’s raised hand @ 53. Men’s opposite hand @ 70 pounds.
Women’s raised hand @ 35. Women’s opposite hand @ 53 pounds.
Todd
Rx: 7:05--nothing kills the shoulders like a heavy carry, dang this one was good for the whole body.
Jayna:
Rx: 11:23
2) Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.
Got up to the
Todd: 145# with axle
Jayna: 90#, low hang was tough
3) Oly Pause Squat
Work up to a heavy single rep High Bar Back Squat with 3-5 second pause at the bottom.
Todd: 290# (stuck to 5 second hold) felt really good, been a long time since I've done High Bar Back Squats, wish I had kept going I could have gotten more.
Jayna: 200# she almost locked out 220#, but not quite, that pause at the bottom really robs you of the natural rebound from binding up the posterior chain.
-Todd
I had time for only 4 rounds then I had to get going. 25:40, I wish I had been able to finish. Good job Shelly. 2 red bands on the PU my strict PUs need help. 90# on the cleans.
ReplyDeleteamrap 20
ReplyDelete8 burpees
8 toes to bar
8 box jumps
12 rounds plus 8 burpees