Two-A-Days are H...A...R..D...

Following up on my promise yesterday, I am posting the results of two workouts that I did back to back last night.
The WODs are: Weighted Pullups & Tabata This.

Warmup:

• Dutch Lowy warmup (which is awesome!)
• Basic capoeira movements (ginga, esquiva, role)

Mobility Drills using the resistance bands I ordered from the US, and which Sam brought me (thanks, Sam!):

• shuffle forward, pushing off back leg - 2 x 5 each leg
• shuffle backwards, pushing off front leg - 2 x 5 each leg
• shuffle sideways, pushing off rear leg - 2 x 5 each leg
• hip flexors - 2 x 5 each leg

WOD 1 - Weighted pullups

• Set up is on rings, using a weight belt and rope to lift external load
• Round 1 - 15 kg KB
• Round 2 - 15 kg KB
• Round 3 - 20 kg weight plate
• Round 4 - 15 kg KB + 20 kg weight plate
• Round 5 - 15 kg KB + 20 kg weight plate

WOD 2 - Tabata This

Sucked.

• Even though I had nothing left in the tank, I went mental on this one, substituting KB swings with resistance bands around the hips to accentuate (and make harder) the hip extension for the pushups.
• I didnt count or anything, just went hard frm the word "go!"

Ouch.