Timed Sets

Heavy Day

Buy in:

• jumprope - white manila
• 3 rounds
• 30 seconds on/ 30 seconds off

WOD:

• Push Press (16kg)
• 5 rounds
• :30/:30 for 2:00 w/ 1:00 off - what was planned.....
• Ended up doing:
• 2 rounds - :30/:30 for 2:00 w/ 1:00 off
• 3 rounds - :30/:30 for 3:00 w/ 1:00 off
• 8 RPM

** definitely needed the 1:00 rest

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

• Squat (14kg)
• NONSTOP 5:00
• rack squat
• switching sides every 5-6 reps
• last 20 seconds goblet squat

** HARD!