Fitness - WOD 7/20

Today's WOD was deceptive. It started out feeling like a good warm up but quickly turned into a pretty tough workout. We did 5 different Kettle Bell movements (1 at a time) and worked up through a progression of 5 weights. The lighter weights were all about fine tuning your form to get ready for the heavier Kettle Bells.

WOD: Kettle Bell Complex

10 KB swings - 12 Kg, 16 Kg, 20 Kg, 24 Kg, 32 Kg
5 Single arm KB swings each arm - 12 Kg, 16 Kg, 20 Kg, 24 Kg, 32 Kg
5 Single arm KB cleans each arm - 12 Kg, 16 Kg, 20 Kg, 24 Kg, 32 Kg
5 Single arm KB cleans w/ front squat each arm - 12 Kg, 16 Kg, 20 Kg, 24 Kg, 32 Kg
5 Single arm KB clean & jerk each arm - 12 Kg, 16 Kg, 20 Kg, 24 Kg, 32 Kg

We finished with some dead lifts. After all that KB work my legs were pretty toasted. But the good part was that also meant my legs were warmed up. I was able to jump right into a pretty heavy weight which felt good.

5x5 Dead lifts, max effort:
1x5 - 100 Kg (220.5#)
1x5 - 110 Kg (242.5#)
1x5 - 120 Kg (264.5#)
1x5 - 120 Kg (264.5#)
1x5 - 130 Kg (286.6#)

Calories burned: 710

Overall i felt good with this performance. If my legs could ever be fully recovered and not in a state of perpetual soreness/fatigue, I could probably up the weight a little more.