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What July 4th WOD did you do?
shaypearl
Posts: 307 Member
Hello All,
This 4th of July we did Hotshot 19
Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Last year it took me 49:36 to get it completed. I scaled the pull-ups with ring rows. And I scaled the cleans at 85 lbs instead of 95lbs for women. This year it took me 56:51 and I did kipping pull-ups instead of strict and I was able to do the RX weight at 95 lbs.
Did you do a special WOD for the 4th?
This 4th of July we did Hotshot 19
Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Last year it took me 49:36 to get it completed. I scaled the pull-ups with ring rows. And I scaled the cleans at 85 lbs instead of 95lbs for women. This year it took me 56:51 and I did kipping pull-ups instead of strict and I was able to do the RX weight at 95 lbs.
Did you do a special WOD for the 4th?
1
Replies
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We did partner workouts for the 4th.
"Broomstick Mile" (Time)
In teams of 2, perform for time:50 Back Squats (75/55)
50 Front Squats
50 Overhead Squats
200 M Fireman's Carry (one person must be carried at all times)
50 Presses
50 Push Presses
50 Push Jerks
200 M Fireman's Carry (one person must be carried at all times)
100 Deadlifts
100 Squat Cleans
200 M Fireman's Carry (one person must be carried at all times)
100 Snatches
100 M Fireman's Carry (one person must be carried at all times)
Only one person working at a time. Every time you drop the bar, except before carry, each person performs 5 burpees. Break up reps as you wish, but transition bar above the ground. All teammates perform the carry.
I ended up timing out during the snatches (45min) and I scaled down to 45# because my teammate and I are still pretty new. I didn't anticipate how hard the Fireman's Carry would be, even as the person being carried (it made me feel sick) so the last carry we ran with 25# plates overhead instead.
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We did partner workouts for the 4th.
"Broomstick Mile" (Time)
In teams of 2, perform for time:50 Back Squats (75/55)
50 Front Squats
50 Overhead Squats
200 M Fireman's Carry (one person must be carried at all times)
50 Presses
50 Push Presses
50 Push Jerks
200 M Fireman's Carry (one person must be carried at all times)
100 Deadlifts
100 Squat Cleans
200 M Fireman's Carry (one person must be carried at all times)
100 Snatches
100 M Fireman's Carry (one person must be carried at all times)
Only one person working at a time. Every time you drop the bar, except before carry, each person performs 5 burpees. Break up reps as you wish, but transition bar above the ground. All teammates perform the carry.
I ended up timing out during the snatches (45min) and I scaled down to 45# because my teammate and I are still pretty new. I didn't anticipate how hard the Fireman's Carry would be, even as the person being carried (it made me feel sick) so the last carry we ran with 25# plates overhead instead.
WOW, that looks painful. At least you had someone to push you.0 -
Wasn't able to do one this year as I had a long drive the next day and didn't want to drive 12 hours after doing Glen the day before (Grace, 1 mile run, 10 rope climbs, 1 mile run, 100 burpees)0
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A little late reporting, but I ended up doing Netflix and chill for episodes in the only room in my apartment that had AC (it was above 110 with the humidity outside, about 78-83 in the room because unit couldn't keep up), out with a concussion. Good times.0
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A little late reporting, but I ended up doing Netflix and chill for episodes in the only room in my apartment that had AC (it was above 110 with the humidity outside, about 78-83 in the room because unit couldn't keep up), out with a concussion. Good times.
Lol, nice. We are on fire here in Texas also with 100+ temperatures all week.1 -
bostonwolf wrote: »Wasn't able to do one this year as I had a long drive the next day and didn't want to drive 12 hours after doing Glen the day before (Grace, 1 mile run, 10 rope climbs, 1 mile run, 100 burpees)
How ironic we just did Gelen last Saturday. I did not do well at all. That running was horrible.1 -
That is the toughest CF workout I've ever done. I could only manage 50 burpees when I did it. I just had nothing else left in the tank after that.0
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Hello All,
This 4th of July we did Hotshot 19
Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Last year it took me 49:36 to get it completed. I scaled the pull-ups with ring rows. And I scaled the cleans at 85 lbs instead of 95lbs for women. This year it took me 56:51 and I did kipping pull-ups instead of strict and I was able to do the RX weight at 95 lbs.
Did you do a special WOD for the 4th?
We did that one on labor day! I actually really enjoyed it maybe because it includes things I'm stronger in- running and strict pull ups, I have yet to figure out kipping so I struggle with high volume pull ups lol
I actually love all the hero WODs....they are tough but with it!0 -
Today we did Hotshot 19. I scaled the weight to 85 lbs and time last year but this time I finished in 50:40 which is six minutes off my last year’s time so I’m happy about that. The 10 lbs drop could of made the difference.Hello All,
This 4th of July we did Hotshot 19
Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Last year it took me 49:36 to get it completed. I scaled the pull-ups with ring rows. And I scaled the cleans at 85 lbs instead of 95lbs for women. This year it took me 56:51 and I did kipping pull-ups instead of strict and I was able to do the RX weight at 95 lbs.
Did you do a special WOD for the 4th?0
This discussion has been closed.