2 times through of
10 Wrist Circles/direction
10 Arm Circles/direction
10 Pause Squats
10 Supine Scorpions
5 PVC Dislocates
5 PVC OHS-to-Sotts Press
4 x 1 Hang Snatch Extension + 1 Hang Snatch Hi-Pull + 1 Hang Power Snatch + 3 OHS
– first set with just the bar
8 x 1 Hang Snatch (sub max effort, may power snatch or pull into the squat)
2 x 1 Hang Power Snatch Hi-Pull + 1 Hang Power Snatch + 1 Snatch Balance
– first set with light weight, second with moderate weight
2 x 2 Snatch @ 50-60% of max (touch-n-go doubles); then,
5 x 1 Snatch @ 70-85%
Back Squats Warm-Up – first number is weight to be used in Metcon, following numbers are the warm-up sets.
a) 275lbs (5×135, 5×185, 3×225, 3×255)
b) 225lbs (5×135, 5×165, 3×185, 3×205)
c) 185lbs (5×115, 5×135, 3×155, 3×165)
d) 135lbs (5×75, 5×95, 3×105, 3×125)
e) 93lbs (5×53, 5×73, 3×83)
f) 63lbd (5×43, 5×53, 3×58)
Met-Con: Salty Special (previously known as the “Salty Birthday Beatdown”)
3 x 2 min Max Rep Back Squat, 2 min Max
Meter Cal Row, 2 min Max Burpees, & 2 min REST- Back squats @ 275, 225, 185, 135, 93, or 63 pounds
Prep Sets w/ 65# and 95#
1st Work Set w/ 95#
2nd Work Set w/ 115#
Metcon Prep to 185#
Metcon – Total Reps 77/63/42 (w/ 185#)
Great first weekend back! I rest now
Hat tip to new member Andrew (in Boston Triathlon tee) who, when I found myself doing solo burpees in the last 2 min of the WOD, did them with me (!) to keep my pace up. Damn, if that’s not playing well with others…
What a brutal workout! I was out of commission when we originally did this workout for Chris’s birthday. Only he likes burpees!
Used 135. My last squat in the last round was pretty ugly. Had no core left at that point. Rowing was mostly trying to recover and was just trying to keep moving on those burpees. Finished with 26/20/28, 20/17/25, 16/17/23.
Thanks for having a birthday, Kathy! Happy birthday! And thanks for whipping this one back out, Tom!
That is one of the toughest workouts I’ve done. Having watched the class gut it out, then hitting it with Chris, Steph, Ben and Sara kept me fired up. Going at the same time as Julia was a great reminder to keep going, as I could hear her pounding out the burpees as I gasped for breath.