Thursday, June 17, 2010

RoP - vareity day/ VWC training

 VWC training

buy in:
  • rotational dislocates
  • dislocates
  • OHS 3X5 20#bb

WOD:
VWC training
  • Snatches (12kg)
  • 15 seconds on/ 15 seconds off
  • 6r/ 6l
  • 25 sets **

cash out:
  • 1 minute elbow plank hold
  • 1 minute straight arm plank hold

NOTES:
** 1 set = 

  • 15 seconds right 6 snatches
  • 15 seconds rest
  • 15 seconds left 6 snatches
  • 15 seconds rest

* last week did 20 sets - so I increased this week by 5 sets
* tore a blister, knew I was holding the bell too tight!! argh!
* great workout though! last 4 sets were challenging
* set gymboss for 50 rounds