KB Swings/Situps/Back Ext/KTE

5 rounds for time:
25 KB Swings (2 pood)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Time: 30:07. This was a fun workout. The KB swings went a lot better than I was expecting, but my core was dead. Using the 2 pood for the past few workouts is going to make a huge difference once when I have to do a workout with the 1.5, I only had to split the sets of 25 up into 13/12 typically, which I was very pleased with. After doing deadlifts yesterday, my lower back was a little tight. I tried to hold strict form on my back extensions and it made a huge difference. They were frying my hamstrings but my back didn't really feel terrible. Knees to elbows were tough but not terrible.

Triceps are very sore from yesterday, and probably going to be worse tomorrow. Not holding out any high hopes for my abs

Front Squat, Sledge Swings, KTE

afternoon

Crossfit Football workout for today: 6 sets of 4 Front Squats. Followed by Tabata intervals of sledgehammer swings, knees to elbows, sledgehammer swings

Front Squats: 95, 135, 185, 175, 175, 175
Got 185 up without failing but it was a little heavy to finish out the workout with. The sets of 175 felt pretty good

Tabata intervals:
Sledgehammer swings (16#): 11, 11, 11, 12, 12, 11, 11, 12
Knees to Elbows: 15, 15, 14, 13, 12, 11, 10, 10
Sledgehammer swings (16#): 13, 13, 13, 14, 14, 13, 14, 14

This workout destroyed my forearms. By the end of the knees to elbows I couldn't even hold onto the bar anymore. Combined with the sledgehammer swings, and I could barely use the pen to write down my reps. Rolled them out with a lacrosse ball after I got done though and they feel a lot better. The sledgehammer swings were a fun change of pace, overall an fairly hard workout, but fun.

Max DL / Short Met-con

Deadlift: 45 - 1x10, 135- 1x5, 185, 225, 275, 315, 335, 350, 365

Met-con:

Sprint 250m

7 knees to elbows

14 sit-ups

Time: 4:19

Pretty good, need to work on form for KTE. I can't really kip on them so I have to stop my swing at the bottom.