WOD:
10-9-8-7-6-5-4-3-2-1
Advanced option A
Kettlebell Clean & Push-Press 2 pood/1.5 pood left
L pullups, or Weighted Pull-Up 25#/15#
Kettlebell Swing 2 pood/1.5 pood
Behind-The-Back Clapping Push-Up OR Kettlebell Weighted Push-Up
Kettlebell Clean & Push-Press 2 pood/1.5 pood right\
Modified:
KB C&PP 8kg
pullups - kipping attempts
KB swing 12kg
pushups
KB C&PP 8kg
Results
34:55
| Round | Time | HR |
|---|---|---|
| 10 | 6:18.3 | 152 |
| 9 | 6:17.3 | 158 |
| 8 | 4:28.3 | 164 |
| 7 | 4:23.5 | 169 |
| 6 | 3:14.1 | 170 |
| 5 | 3:09.3 | 168 |
| 4 | 2:59.7 | 166 |
| 3 | 1:54.4 | 161 |
| 2 | 1:22.3 | 174 |
| 1 | 0:47.9 | 175 |
Shortly after the workout started ( I was in round 9) the pull-up bar unthreaded in the middle, and i tried to hel get it back together - so that explains why my round 10 and round 9 times are nearly identical. I'm not really sure why round 8 and round 7 are so close.
Since I've felt that jumping pullups are not working me as hard as I feel the pullup section of these workout should, I decided just to count each kipping attempt at a pull up as a pull up rep. On a few rounds - particularly round 7 and 6 - i got REALLY close. I was able to get a good rhythm down, and was actually able to string together several attempts consecutively.
8kg was probably a little light for the C & PP, but I cannot C & PP 12 kg on my right side, and there is no intermediate KB between 8 and 12kg (at least not at our gym), so I was originally going to try to use the 8kg only for the right, and use the 12kg KB for the left as well as the swing, but the 12kg KB were in short supply, and i decided to opt for consistency accross my arms. Probably shoul have tried to work the 16kg KB for the swings, too - but my shoulders are only JUST starting to feel better from doing that earlier this week - i wimped out.
The pushups were possibly the easiest part of this workout - which is just totally awesome.
So - after the KB swings in round 5, i realized that my hand were really stinging. I looked down, and this is what i saw:
Ack! I'd ripped a huge flap of skin up right in the middle of my left palm. A classmate asked max to go get some tape, and I kept working through round 4 - trying to use just the fingers on my left hand as much as possible. max retuned with tape, and I finished the workout. I just couldn't bring myself to stop that close to the end of the workout. By the time i finished i big rip was opening up n my right hand as well. Ow.
Lesson learned - if there is going to be kipping or KB swings involved - USE TAPE - before my hands get shredded - not after.
Guess I won't be climbing tomorrow after all.
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