I worked out at 11:45 today, and it was hot!
A: Hang Snatch
Establish 1RM
I’m babying my right shoulder. My goal was to hang squat a modest 95#, and I achieved that goal. I like that Wodify links to videos of lifts. Sweet.
B: Metcon (Time)
1, 2, 3…8, 9, 10 slam balls
Bear crawl 20′
10, 9, 8…3, 2, 1 box step overs holding 1 DB or KB (R & L leg = 1 rep)
Bear crawl 20′
Bear crawl 20′
10, 9, 8…3, 2, 1 box step overs holding 1 DB or KB (R & L leg = 1 rep)
Bear crawl 20′
Having coached this 3 times earlier in the day, I knew it was going to rough. And it was. (I often felt as if I were herding cats. How many reps? Do we end with eleven slam balls? Do we do 10 box steps up each leg after every round? Is this an AMRAP or an AFAP?)
I used a 30# slam ball and A 53# kettle bell. The slam ball felt as if it weighed 130# and the kettle bell, well, like it weighed 1530#. I felt lethargic from start to finish.
The only redeeming aspect of this workout was that I competed all rounds of reps unbroken, although I felt broken whilst doing so.
You know it’s a tough workout when you look forward to bear crawls. Going on…
Box step ups are particularly challenging for exceedingly attractive individuals who are 5′ 6″. Box steps ups were exceedingly challenging for yours truly.
Time = 18:21
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