Fitness - WOD 8/6

I woke up this morning and my shoulders, legs, glutes and lower back muscles were extremely sore. It only made sense that today's focus was strict military press the WOD was all kettle bell work.

Focus:
5x3 max effort military press
1x3 - 60 Kg (132.3#)
3x3 - 70 Kg (154.3#)
1x3 - 73 Kg (161#)

WOD:
2 Arm kettle bell complex
15-12-9-6-3 for time of:
2 arm kettle bell sumo dead lift
2 arm kettle bell clean
2 arm kettle bell front squat
2 arm kettle bell push press

20 Kg - 15-12
24 Kg - 9-6-3

Time: 9:10
Calories Burned (including focus & WOD): 450

I felt really strong on my strict presses and ended at the perfect weight. It was a challenge lock out on those three reps but I got all three. I had the crazy body vibrations going.

This was an extremely taxing WOD. It was a lot of work just for one rep. You do the sumo dead lift, then go back down to start a kettle bell swing and do the clean, front squat and push press all as one fluid motion. That was one rep. Tough!

There were two ways of doing this WOD. Do the sets as they were written and take as much rest as you wanted/needed between sets. Or just think of it as onw set of 45 reps and try to hammer them out. I decided to do the sets as written and never took more than 15 seconds rest with my hands on my knees (this WOD really took it out of me). I think looking at it as one set of 45 would have been way too big of a mental barrier for me.

I had to use two different weights. For the sets of 15 and 12 I used the 20Kg bell, and for the sets of 9, 6 and 3 I went up to the 24Kg bell. I knew that if I tried to do the whole thing with the 24Kg bell my form would deteriorate. Since I need to get better with kettle bells I picked a more manageable weight to begin, then went up when I knew I'd be able to finish the smaller sets with the 24Kg bell.

My shoulders are absolutely annihilated!