3 Rounds for time of:
10 Dumbbell power clean & jerk (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Wall ball shots (Men 20 lb ball, women 14 lb ball)
WOD: 19:10 as Rx’d
Wow...this workout really kicked my butt. I had only one round of C&J and KB swings that were unbroken. Everything was busted up after that - Especially the wall ball shots. OMG!! Oddly, my legs and hips were not the problem on the WB - it was my shoulders and my breathing! Total lung burner!
*****
Today's warm up included 5 sets of 5 DB clean & jerk, with sets of 10 pull ups in between. I did a mixture of strict pull ups and kipping when I couldn't do strict dead-hangs. I actually managed to do 13 very good, chin all the way over the bar, strict dead-hang pull ups. Not consecutive...only had 3 consecutive, but this is a big day for me as far as strict pull ups go. *smiles*
DB Clean & Jerk sets of 5 @ 20, 25, 30, 30, 35
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I love dead hang pull-ups. It's one of the most overlooked exercises in CF if you ask me. Three consecutive dead hang pull-ups is awesome! I know a lot of grown men that would have trouble with that many. Way to go!
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