Thanks to this morning's workout, my shoulders and lats are completely fried. Even my armpit hairs are sore.
As many rounds as possible in 20 minutes of:
- 400-meter run
- Max rep pull-ups
- 400 meter run
- Max rep overhead kettlebell swings (70/53)
I love pull-ups and kettlebell swings, so I was eager to dive into this workout. For a second, I was even tempted to go RXed by using the 70-pound kettlebell, but I quickly regained my senses and I grabbed the 62-pounder instead. (Still, my gut tells me that I might be able to start heaving the 70-pound KB around in a metcon soon.)
We all took our time with the initial 400-meter run, opting to keep ourselves fresh for the first round of pull-ups. It paid off: I managed to stay on the bar for 28 consecutive pull-ups -- though I probably should have saved something in the tank for subsequent rounds. Both the pull-ups and the kettlebell swings came quick, smooth and easy, but I think I would have posted more reps if I'd paced myself a little better, and a little slower.
This became obvious to me with one minute left in the WOD. My grip gave out, and as I came off the pull-up bar, I realized that I wouldn't have time to run another 400 meters and still crank out more kettlebell swings upon returning. So I sat down, wasting a full minute of the WOD. If I'd have been smarter, I would have rested a bit more before cranking out my final set of pull-ups, or taken a bit longer to catch my breath during the 400-meter runs.
In any event, after running a total of 2,000 meters, these were my results:
- Round 1 - 28 pull-ups, 25 swings (62 lb KB)
- Round 2 - 14 pull-ups, 16 swings (62 lb KB)
- Round 3 - 17 pull-ups
My only regret is not trying this with the 70-pound kettlebell. But that's for next time. Tonight: I just need to hit the sheets.