275# d-lift x 4
sledge hammers x 12
max rounds in 6 minutes
-3 min. rest-
225# front squat x 5
tire flips x 5
3 rounds for time
-3 min. rest-
135# power snatch x 2
rope slams x 20
EMOM for 10 minutes
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Kettle Bell Guy
turbo. rx. 8 rnds/3:27/7 min.
ReplyDeleteLike clockwork as the weather warms, Spring Break arrives, and the beaches crowd, the gym empties. The truant yearning to over indulge in leisure search adamantly for a viable excuse to forgo pain in sake of worthless pleasure. As the sun heats the Jacksonville concrete, the same desolate walls call my name. There are no breaks, holidays, or vacations for me. I will bask in the warmth, like photosynthesis, the sun’s energy absorbed, converting resolve and desire into execution.
This wod was created to bring together an odd pairing of both movements and formats. Generally, when I go austere with programming it tends to totally gravitate in that direction. Why not mix it up? The result: A barbell and unconventional exercise in three separate couplets using completely different design.
First, this was more challenging than I anticipated. Often the easiest way to underestimate a workouts, find a combo that you’ve never done. If you don’t know what to expect, pacing and strategy wind up in the chum bucket. The first couplet was standard procedure with the d-lifts and steady with the sledge. This is self-explanatory; a 20# sledge has cyclic rate limitations, you can only swing it so fast. I averaged 45 seconds per round, picking up the pace in the final round to ensure the completion of eight. Now, the core of this contraption sets the atmosphere for affliction. The last set of front squats left my elbows indicating south and my quadriceps declaring surrender. The next three minutes might as well been 30 seconds. I started the EMOM with a strong suggestion it was going to be spicy. My first round completed in ~40 seconds, I made it through the seventh minute working with only 10-15 seconds of rest. Rope slams are unrelenting, punishing the oxygen tank with deep uncontrolled breaths. I finished 10 full successions almost two minutes behind the clock. In most cases, failure to comply my objectives induces a fit of hysteria. After that, I’m trilled to be alive.