RoP - special drill day
buy in:
- jumprope (white manila) nonstop
- to the entire song Voodoo by Godsmack (great song)
- 3+ish minutes
WOD:
- 1 legged press
- 10 X 1 (16kg)
cash out:
- In 5 minutes or less:
- 10 swings/ 1 burpee
- 10 swings/ 2 burpees
- 10 swings/ 3 burpees
- etc. till...
- 10 swings/ 10 burpees
- used 12kg
- TIME: 6 minutes
NOTES:
* 1 legged c&p hard since I just c&p'd at noon yesterday
cash out:
@#$%$# cash out!!! can't seem to hit 5 minutes!!
I did the push up burpee,
maybe I should have just done a non push up burpee?
RoP - special report drill
buy in:
WOD:
cash out:
- must complete in 5 minutes or less:
- 10 swings/ 1 burpee
- 10 swings/ 2 burpees
- 10 swings/ 3 burpees
- .... till
- 10 swings/ 10 burpees
- 20kg kettlebell
- TIME: 7 minutes
NOTES:
C&P
* one legged press went better after the 3rd ladder
* right side went up every time no problem - left side-> wonky
* tried the v sit press first, right side went up - left side couldn't move it past my ear!!
cashout:
*made a mistake using the heavy bell!
* next time I will use the 12kg
* when I got to the 10 swings/9 burpees - after the 10 swings it was 5 minutes
* I had taken NO breaks before that, saw I was at the 5 min. mark, so I took a short break before the 9 burpees and again before the 10 burpees.
* I will be doing this exact same workout next week and I will be using the lighter bell for the cashout.. I think I can do 5 minutes with the different kettlebell.
