Fitness - SDLHP's & WOD - 1/13

I felt a little beat up this morning from the Curtis P. reps yesterday. Got to the gym early and had a great warm up which included some kettle bell windmill's, a 500m row (at a very slow pace), and some jumping of the old rope.

Focus: Mostly technique on the sumo dead lift high pull (SDLHP).

Ever since this level 2 class (which is still one of the hardest WOD I've ever done) that included SDLHP's, I have not enjoyed them.

Today we went over some technique and did a couple sets. I went up to 60 Kg to try to remember how it felt and It was pretty easy. My form has gotten much better also just my overall strength and capacity to do SDLHP's has jumped way up. So I went after a solo 21-15-9 (un-timed) of SDLHP's and ring dips. a pretty good amount of work and moved through it quickly. After that we got into the class WOD.

WOD: once through for time AFAP of:
10 air squats, 50 sit ups
20 air squats, 40 sit ups
30 air squats, 30 sit ups
40 air squats, 20 sit ups
50 air squats, 10 sit ups

Score/Time: 6:04
Calories burned (focus, solo WOD & class WOD, finisher): 728

I was hoping for a sub 6 but my legs were a little worked from the SDLHP's from a few minutes earlier. Still happy with the time though, I rocked through the whole thing unbroken. My abs started to cramp up a bit which slowed me down.

Workouts like this are great for when you can't make it to class one day, or are on vacation but have no equipment and want a workout. Short little blast of body weight work does a body great!

Finisher: 3 rounds
1x20' rope climb - no feet support
30 seconds rest