Every 3 minutes for 12 minutes
Deadlift, 5 reps, pick load (175#)
10 HSPU (RX, kipping)
I could have gone maybe 185#, but there was a high amount of KBS in the WOD so I decided to save my back. These felt pretty good though.
40 Kettlebell swings (1.5/1 pood) (RX)
20 Burpees (RX)
Run 800 M (RX)
Run 600 M
Run 400 m
Time: 14:54, RX. I don’t really like these WODS, mainly because I’d rather be working on something that I need to work on, than just doing cardio basically. Plus, this is just a matter of grinding though-I did all reps unbroken, and tried to do KBS as fast as possible(doing as much of the “double snatch” method as possible). I ran the first 400 m of the first 2 rounds at a moderate pace then picked it up for the last 400/200 m.
5×1 Hang cleans(below the knee) +1 Jerk (95#)
1a) 5 Jerk balances (65#) (demo and explanation here from Breaking muscle)
1b) 5 Jerk dips (135#) (Demo video here)
Hang cleans below the knee are so awkward. Got one that felt really smooth,but still awkward. Dips suck but they are good-I got a couple that I could tell I landed the form/was tight because I got it to my nose with the dip drive only. I love the balances; they really help with foot placement.
Tomorrow is more Bar Muscle up practice-depending on workout at the gym I might just do some squats at home and the muscle up practice and not go in-an “Active recovery” day, so to speak.