Burpees, KB swings, pull-ups, & 200M

Warm up: Stretch + Double unders attempts + Weighted Goblet Squats + Lunges

Skill training: 15 min. knees to elbow practice and toes to bar attempts

WOD: 4 Rounds for time

10 Burpees

10 American Kettlebell Swings, 57 lbs

7 pull-ups (strict)

200 meter run

Results: Completed in 19:54. Powered through burpees at a steady pace as I got tired, all KB swings were unbroken, pull-ups were broken down as such by rounds:

R1: 3, 4 R2: 3, 4 R3: 4, 3 R4: 3, 2, 2

200M runs were fine but first round had trouble gathering my breathing to pace myself. Need to work on first round momentum going forward. Just need to remember that pace is the key to the end goal.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s