Push-ups were mostly a warm up, tried to do slow hand release to get a little more bang for my buck, but for me that rep scheme is just good to get the shoulders and chest loose.
KB OHS I have legitimately never done before today, so this was a fun experiment. Considering I suck at OHS and Kettlebells are always more challenging than you think, I did not have high hopes for this weight-wise.
I was able to do the 53# KB for my first 3 sets, then 63#, then I did the 72# KB with my right hand, failed with my left, then went again a couple minutes later and completed it with my left. Had to keep reminding myself to keep my shoulders active so I would not ditch it. Tough balancing act, but a good drill. I liked those more than I thought I would. Stance was a little too wide at times, but the balance is so different that I had to have a wider base to stabilize it.
WOD -
Row 500m
21 KB Sq Clean Thruster
Row 500m
15 KBSqCT
Row 500m
9 KBSqCT
Time - 11:45 w/1 pood KBs
I scaled this one down from the 50lbs Rx'd because I tried one rep with the 53 lb KBs and almost fell over.. Didn't seem like 45 reps were going to come out of me on that.. I was able to go much faster with the lighter weight, but frankly, antime you couple a 500m sprint on rowing with ANYTHING, it always sucks to go back to the other reps after rowing.. I think I lost the most time just starting my KBSqCTs again after getting off the erg. Good WOD, tough movement with the KBs flopping all around, definitely needed to focus on keeping everything as tight as possible throughout. I think I broke down the reps into 12/9 for the first round, 6/5/4 for the second, and 5/4 for the 3rd.. I tried to row at about a 1:40 for the first round then the others I just tried to stay around 1:55 and not break down.
Going unbroken was so much harder than I thought it would be..
Hot Damn..
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