Saturday, June 5, 2010

RoP - HEAVY DAY

HEAVY ;)

buy in:
  • rotational dislocates
  • dislocates
  • 2 rounds of:
  • 10 halos (12kg)
  • 10 squats
  • 10 pushups

WOD:
  • 5X3,5,7 C&P with pullups (14kg)

cash out:
  • Swings (16kg)
  • 10 minutes
  • 45 seconds on/ 15 seconds off
  • alternated 1 arm swings by the minute
  • 26 swings per minute
  • finished cash out - waited 3 minutes
  • knocked out 40 continuous 1 arm swings (16kg)
  • TOTAL Swings: 300

NOTES:
C&P
* great workout! 7 c&p in a row is not easy!
* rested 3 minutes between ladders 1-3 and 4 minutes after ladder 4
* rested 1 minute after the 5 rungs in ladders 3-5
* c&p's took 48 minutes
Swings:
* TOUGH!
* barely made it through...forearms are burning!