RoP - variety day

Windmill/ Press workout from B2D

buy in:

• dislocates
• rotational dislocates
• dynamic warmup from the 603
• 1 unassisted pullup (gtg)

WOD:

• 8kg
• 5 rounds:
• 1 set of 10 walking seesaw presses
• 1 set of 10 windmills with both bells, one side
• 1 set of 10 windmills with both bells, other side
• put the bells down, breathe
• rest (2 minutes)

no cash out - too wiped!!!
 

RoP - vareity day/ VWC training

 VWC training

buy in:

• rotational dislocates
• dislocates
• OHS 3X5 20#bb

WOD:
VWC training

• Snatches (12kg)
• 15 seconds on/ 15 seconds off
• 6r/ 6l
• 25 sets **

cash out:

• 1 minute elbow plank hold
• 1 minute straight arm plank hold

NOTES:
** 1 set = 

• 15 seconds right 6 snatches
• 15 seconds rest
• 15 seconds left 6 snatches
• 15 seconds rest

* last week did 20 sets - so I increased this week by 5 sets
* tore a blister, knew I was holding the bell too tight!! argh!
* great workout though! last 4 sets were challenging
* set gymboss for 50 rounds 
 

RoP - HEAVY DAY

HEAVY ;)

buy in:

• rotational dislocates
• dislocates
• 2 rounds of:
• 10 halos (12kg)
• 10 squats
• 10 pushups

WOD:

• 5X3,5,7 C&P with pullups (14kg)

cash out:

• Swings (16kg)
• 10 minutes
• 45 seconds on/ 15 seconds off
• alternated 1 arm swings by the minute
• 26 swings per minute

• finished cash out - waited 3 minutes
• knocked out 40 continuous 1 arm swings (16kg)
• TOTAL Swings: 300

NOTES:
C&P
* great workout! 7 c&p in a row is not easy!
* rested 3 minutes between ladders 1-3 and 4 minutes after ladder 4
* rested 1 minute after the 5 rungs in ladders 3-5
* c&p's took 48 minutes
Swings:
* TOUGH!
* barely made it through...forearms are burning!

RoP - moderate day

buy in:

• dislocates
• rotational dislocates
• 10 halos (12kg)
• 10 squats
• 10 pushups

WOD:

• 5X4 C&P with pullups (14kg)

cash out:

• Swings (20kg/16kg)
• 7 minutes
• 30 seconds on/ 30 seconds off
• as follows:
• 2 rounds 2 handed 20kg
• 4 rounds alternating hands on the minute 16kg
• 1 round DARCY swings 16kg

NOTES:
c&p
* only used the 14kg today. was pressed for time so I concentrated on form
* NOT a good workout - rushing to get through 
* rested 2 minutes between each ladder, 3 minutes after the 4th ladder
Swings
* good

RoP - light day

RoP - light day

buy in:

• dislocates and rotational dislocates
• dynamic warm up (from the 603)

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 9 minutes
• 2 sets 5l/5r
• 20 seconds rest

Notes:
C&P
* went well. no issues
* made myself wait a full 2 minutes between ladders
Snatches
* tried to concentrate on form.... by this time the kids were home, and concentration wasn't all there ;)

RoP - heavy day

RoP - HEAVY DAY

buy in:

• dislocates & rotational dislocates
• dynamic warm up drills

WOD:

• 5X3,5,7 c&p with pullups (16kg)
• as recommended by Failzalenu

cash out:

• Swings (20kg)
• 6 minutes

NOTES:
C&P
* WOW! Lovin' Failzalenu right now!! GREAT workout this way! and for some reason, it was actually easier!!! I felt like all my presses were spot on!
* I made myself wait a full 3 minutes between ladders.(even though I felt I was ready at the 2 min. mark) I think this made a huge difference.
* Also the fact that it was Sat. morning,the kids were out playing and no one needed me or was waiting for me, made a huge mental difference.
Swings
* started out doing 25 swings/ 10 seconds rest. At some point I lost track of the seconds rest...so I just started swinging 25 swings/ 10 seconds or less rest. 
* Finished up the workout with a full one minute of swings.