Fitness - WOD 8/11

This morning's WOD was supposed to be a long met-con with a lot of running. But due to the rain, Dave changed it up and we had a brutal one inside. I think I might have preferred that met-con to what we did today, it was gnarly.

WOD: 15 rounds (30 seconds to complete each station = 1 round) of:
5 single arm dumbbell split snatches (each arm) 45#
5 push ups
5 v-ups

Calories burned: 451

This WOD looked pretty easy on paper, but it killed me. I had to work so hard to keep up towards the end. Even my calves, shins and ankles were sweating. I don't think that's ever happened to me before.

A quick note on the split snatch, after you performed the movement and you're in the lunge position with the dumbbell locked out over head, the goal is to push back with your leading (or lunging) leg, not step forward with your trailing leg. And keep the lock out all the way until your legs are set for the next rep.

The first couple rounds I was able to finish all the snatches in the allotted 30 seconds, then on to the other stations where I'd crank out 5 reps no problem. In the beginning there was some built in rest. But by round 7 the snatches start taking about 45 seconds to complete then I had to hustle to finish the other two stations to get back the the snatch station in time. So pretty much by the last 4 rounds I was having to go non-stop. It was taking me the complete 1.5 minutes to work through all three stations.

I periodically glanced down to checked my heart rate (on my HR monitor/watch) and I never saw it below 160. I mean, 451 calories in under 20 minutes, are you kidding me? That's an intense workout and one I'll remember for sure. It's a good one to keep up my sleeve if for some reason I can't make it to CrossFit. This WOD can easily be done at any regular gym or at home.