Wednesday, July 21, 2010

6 week SL and SV plan

week 1 
Wednesday

buy in:
  • 8 kg
  • 10 halos
  • 10 windmills
  • 10 squats

WOD:
  • 5X3 clean and press ladder with pullups (14kg)
  • 3 minute rest between ladders

cash out:
  • Swings (16kg)
  • 10 minutes
  • top of the minute:
  • 15 swings
  • 30 jumprope (added in myself, not part of program)
  • 150 swings total