So here’s what I started with. A little kettlebell warmup (devised on the fly, so it wasn’t very creative):
5 KB deadlift
5 front squats
Time: 3:40 @ 1 pood
I only timed it to see how long my warmups take. Looks like I need to go a bit longer, so I’m going to switch over to more AMRAPs.
Then Andy and I both worked on:
A PR! I’ve never done an 85# push press before!
200m farmer’s walk
25 Russian swings
I took this WOD from the Kettlebell program, and it was BRUTAL. I chose to carry my two 25# dumbbells and swing with my 1 pood (16K) kettlebell. The swings were the recovery, I promise you. I’m also really glad we did this one under the cover of darkness, because we looked pretty funny walking up and down the street with weights.
We’re going to do this one again in a few weeks to test ourselves. I want to improve my grip — it will be good for all of the lifts as well as pull ups. And we all know I want to get better at pull ups.