Fitness - Two-A-Day - WOD #2 - 12/16

Let's jump right in!

WOD: 6 rounds for time of
400m run
12 weighted pull ups (chest to bar) - 16 Kg kettle bell

Score/Time: 18:01
Calories burned (warm up and WOD): 644

I had a lot of fun with this one, when I didn't feel like I was going to throw up. Dave threw the weighted pull ups in to give me some rest between running. The main focus of this WOD was the 400m runs. So I pretty much tried to sprint them, one after another. At about midway through round 4, I got that pit in my stomach.

He wanted to me to run, and run hard. Then take my time time on the pull ups to recover a little bit. So that's what I did. The pull ups weren't meant to be plowed through. Instead, they were supposed to be explosive and taken one by one from a dead hang position. I did 3 or 4 at a time before getting off the bar and resting a few breaths. And he made sure the bar hit my chest every time. A couple times I had to re-do a rep or two because he caught me coming up short.

As I've been training for the games I've also been training to the standards of the games. I.e. chest to bar on pull ups, making sure I get a full lock out on movements that require one, full extension on kettle bell swings (stopping the bell not at eye level, but when it's overhead), and catching the wall ball shot squatting and coming up before dropping it on the last rep. Instead of throwing it up and letting it just hit the ground.

Going to get a big, balanced meal in me, drink a lot of water and hit the hay. some good work put in tonight.