Renegade Rose.......and Death by...

Funny, funny, funny!! I'm telling Sean about the workout last night and he gets a funny look on his face, when I started talking about Renegade rows.   Finally he explains it - he thought I was talking about another "girl" workout, like Fran or Cindy, only this one was called "Rose". 

So here's "Rose"

21-, 15-, and 9-rep rounds of
- Renegade Rows (25#)
- KB Swings (24 kg)

If you don't know what a renegade row is - you are doing a pushup with your hands on a dumbell (or if you're really good at balance, a Kettlebell). So push up, Grab the weight in your right hand, bend your elbow, hoist to your ribcage and down.  Do another push up.  Grab the weight in your left hand, bend your elbow, hoist to your ribcage and down.  That's one.   See how the count can get a bit complicated?  I had to stop a couple of times in the 21 round to double check myself, on the counting part.  The bummer is, once you pause, they just get harder!!  15 and 9, I just doubled for the count- just easier that way.  The Kettlebell swings were actually not so bad - never used the 24 kg before. In the 21 round I did 11 (felt my hands slipping a bit)stopped chalked up, did the last 10.  15 and 9 round I did with no pause.  Overall, completed this one in 13:01.  Not too bad - hell, who am I kidding that's a heck of alot better than my Helen time!

Today, was Death by Pullup.  Got to round 9 +9 first round, then 10+7 the second round.  Total score was 116, in the Red bands.  So, while I may have been the first to "die" both rounds, (Patty and Doug didn't die until rounds 13-15), the good side of the story is that I did improve. Last time I did it, my score was 106, in the big blues, so I'm ok with 116 in the "Righteous Reds!"  

...although I'm still waiting for that day......the pure pullup - no bands - what a glory moment that will be!!    Now as part of being the first to die in this particular one - you get a bonus workout - today it was Kettlebell swings. So for every round everyone else continued on, I had to do that many KB swings - I'm sure I got in 60 or 70, not a ton, but definitely an added pop!