Fitness - Turkish get ups - WOD - Strength Work - 10/19

My legs and back are still killing me from Saturday's Level 2 class so I was glad to see that our focus wasn't on squats or dead lifts or any sort of leg intensive movement. Our focus today was Turkish Get-Ups with a kettle bell. The goal was to work up in weight until you can't go any heavier.

Focus: Turkish Get-Ups
Worked up in weight to a 32Kg kettle bell.

These are really fun and take a lot of engagement from almost every muscle group in the body. I'm always happy to see these on the white board.

WOD: AMRAP in 15 minutes of
3 squat cleans - 60Kg
3 ring dips

Score: 17 rounds
Calories burned (including focus, WOD, strength work): 915

Today's WOD was done with partners. One partner would go through the cleans and the dips, then rest while the the other partner would do both movements. It was nice to have a little built in rest as you waited for your partner. One time through by each person equalled one round.

60Kg's on the squat cleans was really light for me and I never really got slowed down by them. Same with the ring dips. 3 reps is so little that I didn't really start feeling this one until the very end. So, I really tried to make sure my form was absolutely perfect, both on the the clean and the front squat. Same with the ring dips, I tried to make sure I went super deep and got full extension at the top.

I don't have to go into work today so I stayed after and did some strength work on my own with this little routine.

4 rounds un-timed of:
5 over head squats - 60Kg
10 rind dips
5 power snatches (ground to over head) - 60Kg
10 pull ups

A productive day at the gym for sure. The extra work at the end really felt good.