Oh man, that was a kick in the teeth.
Warm was ok, 4 minutes of 1 shuttle run, 10 good mornings, 10 seconds ring hold at the top.
The EMOM was rough at the end.
12 minutes of :
odd minute: max set of ring dips (pick a number of reps you can sustain, I did 7)
even number: 5 heavy touch and go dead lifts. Kamil, Jocelyn and I shared a 225# bar. (Jocelyn flipped the even/odd sets, I just waited for Kamil to finish, there was plenty of time).
Last round I on I could only muster 5 dips. So I'll call that a good choice.
The WOD was horrible.
5 freaking rounds for time:
- 30 kettle bell swings 24kg/16kg
- 15/10 calorie row
- 30 double unders
The row off the kettle bell was really rough on the upper back. Even splitting the difference and using the 20kg kettle bell, I was suffering by round 3.
Didn't even finish round 5 as they capped it at 20 minutes. At the end I had no shoulders left to stabilize the kettle bell, so I just stopped with half a minute left.
4 rounds and 18 kb swings. Horrible.
Maybe I should have gone women's RX with the yellow kettle bell and only 10 calories.
Thinking about it now, I definitely should have done that. Oh well.
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