Timed Sets -

Killer Day =)



Buy in:

• jump rope - white manila
• 2:30 straight - to Aerosmith - walk this way

WOD:

• Push Press (16kg)
• 5 rounds
• 30/30 for 2:00 w/ 1:00 off
• 8 RPM

** last 2 rounds 4th rep on left side - hard!
** thankful for the 1:00 rest!

• Swing (16kg/14kg)
• 4 rounds
• 30/30 for 3:00 w/ :30 off
• 2 rounds with the 16kg
• 2 rounds with the 14kg

 ** swings were good/challenging

• Squat (14kg)
• NONSTOP 5:00
• all racked squats 
• 1 minute r: 8 RPM
• 1 minute l:  7 RPM
• 1 minute r:  6 RPM
• 1 minute l:  6 RPM
• :30r/:30l:    5 RPM

** happy just to get through this one!

cash out:

• lay on floor in a puddle of sweat for 2 min
• drink lots of water!!

NOTES:
**HARD day, but Great!!
** could have stopped after the swings and it still would have been a great workout! the squats were icing on the cake!
**learning/still working on slowing it down and working the time. today was a great lesson in that =)
** looking forward to doing this again next week!