Saturday, June 26, 2010

RoP - Heavy day

HEAVY

buy in:
  • 2 rounds
  • 8 kg
  • 10  halos
  • 10 goblet squats

WOD:
  • 3X3 c&p with pullups (16kg)

cash out:
  • Swings (20kg)
  • 4 minutes
  • 30 seconds on/ 30 seconds off
  • alternate arms each round
  • 72 swings
......so....
waited 1 minute and ...
  • knocked out 28 more swings
  • total swings: 100

NOTES:
c&p
* HARD!!! with the 16kg
* struggled with the 3rd rung every ladder
* 3rd ladder was the best
* rested 3 minutes between ladders
* rested 1 minute between 2nd and 3rd rung
* will stick with the 3X3 for next week
Swings
* nice challenge