Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Clean+Squat+Press (=1)
• 10 minutes NONSTOP
• Alt. every 3-5 reps
• Rest 1-2 minutes

** first 2 minutes used 14kg, finished the last 8 min. with the 12kg
** hard not to do a thruster- paused between each exercise
** rested 2 min. before starting swing/jerk
** @ 6 RPM

• Swing/Jerk (14kg)
• Alt. Swings and Jerks-
• :30/:30 2:00 swings
• :30/:30 2:00 jerks
• 3 rounds NONSTOP - then rested 1 min.

** unsure whether to use the 14kg or 16kg - VERY glad I used the 14kg
** This. Was. HARD!!..... but fun and I really enjoyed it!! =)

• BU Press (8kg)
• 3X 5l/5r   :30 rest between sets.

** ended up doing 1X 5R + 4L 
** totally fried by now, and the bell kept tipping on my left side-- so I called it a day

Timed Sets

Buy in:

• 2 easy rounds of Cindy
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Clean & Squat (14kg)
• 2 rounds
• :30/:30 for 3:00 w/ :30 off
• 8 RPM

• Press/Push Press (14kg)
• NONSTOP 5:00
• switching hands every 5 reps
• rest 1:00

** 14kg was the perfect weight for this- 
** first 1:30 all strictly presses, after that, some presses, some push presses
** Hard, happy it was over and I had a minutes rest! =)

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

Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Clean and Squat (14kg)
• 2 rounds
• 30/30 for 3:00 w/ :30 off
• 8 rpm

** really tough exercise! 3 minutes on is hard!

• Press/Push Press (12kg)
• NONSTOP 5:00, rest 1:00
• 10 RPM 

** all presses NO push presses
** this was NOT easy, definitely challenging, but I felt I could have gone 1-2 more minutes....
** not sure why I stopped..?? maybe mentally I was done......

• Swing
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• round 1: 16kg
• round 2: 14kg
• rounds 3 & 4: 12kg
• 36 RPM

* wanted to go back to the 14kg for round 4, but couldn't do it! grip issues, and I read my printed out notes-" don't force it with a heavy bell". - good advise! 
 

Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 push ups
• 15 squats

WOD:

• Clean and Squat (14kg)
• 2 rounds
• 30r/30l for 2 min, 30 sec. rest
• 4l/4r 

• Press/Push press (14kg)
• 2 rounds
• 30r/30l for 2 min. 30 sec rest
• 4l/4r

• Swing (14kg)
• 4 rounds
• 30r/30l for 2 min. 30 sec. rest
• 18l/18r

• Press + Windmill (14kg)
• 2 rounds
• 1:00r/ 1:00l for 2 min; 30 seconds rest
• 4L/4R

no cash out

NOTES:
* Very happy with todays workout - last week after the clean and squats I had to drop to the 12kg, this week I used the 14kg for all the exercises =)

RoP - variety day

RoP - variety day :
Gayle's bad a$$ workout

buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Swings (20kg)
• 15 swings
• 50 jumprope
• 15 minutes - AMRAP

cash out:

• 5X5 kte

NOTES:
Swings:
* WOW!! what a great workout!!! a definite do again!! =)
* 11 rounds and 7 swings in 15 minutes (but me being me, I finished up the last round)
* all swings 2 handed (next time do some one arm ones')
* took one 30 second break around the 8th round
* used light weight (not rope) jumprope
KTE's
* great form! 
*knees touched elbows every time - sometimes past elbows!
* was going to do 4X5, but felt I had one more set in me!

great workout today!
was up late playing mahjong, I seem to do better with less sleep!! LOL!