We had a fairly brutal workout today.

WOD for Time:

Run 800 Meters
21 Kettle Bell Swings (45 # / 35 #)
21 Knees to Elbows (or leg raises)
Run 800 Meters
15 Kettle Bell Swings
15 Knees to Elbows
Run 800 Meters
9 Kettle Bell Swings
9 Knees to Elbows

I was able to do about 10 strict knees to elbows, then the rest were done while standing on the short box. My arms were a little bent and they were a bit easier. Next time I’ll stand on a 20# bumper plate instead so my arms aren’t as bent.

I went with a 35# kettlebell and I’m glad I did. My form broke down a bit at the end and I would probably have a lot of back pain from a 45#.

Splits:

• 2:57 run / 3:22 kb & k2e
• 3:31 run / 2:11 kb & k2e
• 3:50 run / 1:05 kb & k2e

Total: 16:56

Today’s workout:

10-9-8-7-6-5-4-3-2-1 of:
Burpees
Knees to Elbows

The warmup today included 50 sumo deadlift high pulls.  My back isn’t as strong as it needs to be, so i didn’t have a good curve to my spine.  I also tend to dip/drive on deadlifts, which is very wrong.  I need to focus on getting some tension on the bar and explosively push with my legs.  Don’t think about pulling the bar up; think about pushing the floor away.

I went into the workout saying to myself that there would be no cheating.  No knee-burpees, no knee-raises.  In actuality, I was pretty close.  I had to push off the ground a little bit in order to get the knees to elbows, but my burpees were good.  Final time- 14:52