Fitness - Two-a-Day - Dips/Pull Ups & Kettle Bell Complex WOD #1 - 12/28

My body felt great this morning having rested Saturday and Sunday. I didn't sleep much last night but still woke up with good energy. Could have something to do with my birthday being tomorrow, but who knows.

We started off rotating between heavy/weighted sets of dead hang pull ups and dips. However many sets at 3 reps, working up to 2 or 3 really heavy sets.

Focus: Weighted dip/weighted dead hang pull up work
heaviest set of dips, 1x3 - 58 Kg (127.8#) added
heaviest set of pull ups, 1x3 - 32 Kg (70.5#) added

Not much to say about it, I felt really strong on both movements this morning. Look forward to work like this in the near future.

After we got the dip racks and everything put away, it was time to move on the to WOD, which was done with 2 partners today (3 people total in a group). It was a kettle bell complex for which 2 heavy bells were meant to be used, one in each hand.

It was done in an I go, you go, you go format where I would go through the complex, then rest while my other two partners went through it, one by one. Basically there was twice as much rest as work.

WOD: AMRAP in 15 minutes of
3 kettle bell dead lifts - 32 Kg bells (70#)
3 kettle bell cleans - 32 Kg bells (70#)
3 kettle bell front squats - 32 Kg bells (70#)
3 kettle bell push presses - 32 Kg bells (70#)

This was pretty good, I only really started feeling it at toward the very end, maybe the last 2 or 3 minutes. It would have been much more work, and I think a more intense work out had it just been teams of two, so the work to rest ratio was 1:1.

Oh well, it was a nice WOD back to ease everybody back into the swing of things. I've got a two a day today, hooray!