ROP - heavy day
buy in:
- dynamic warm up drills
- figure out roughly 50 feet
- perform each drill up and back
- walking on heels
- walking on toes
- high knees
- butt kicks
- side shuffle
- skip forwards
- skip backwards
WOD:
- 3X3 c&p with pullups (16kg)
cash out:
- Swings
- 20kg
- 7 minutes (finally!)
- 2 minutes with 30 second rest - 2X
- 1 minute with 30 second rest - 1X
- 30 seconds swings
NOTES:
c&p
** still had to push press one time during the first ladder, 3rd rep - after that, for the 3rd rep of the ladder I waited 30 seconds between the 2nd rep and 3rd, and it went up fine!!! =)
** c&p ladders w/ pullup took 17 minutes, so I am improving
** read Begin to dig article and watched video at end to help improve form. Used the pointers and I think they helped.
Swings
** Finally a decent time!! =)
** spent the bulk of the time doing 2 handed swings, then switched to1 arm swings
** forgot to count how many swings!!
** since it is a heavy day, I only allowed my self 30 second rests and tried to do as many 2 minute swings as I could.
** next week I will try do decrease the rest time.
**forearms are burning!
