ROP - special report drills

week 14 day 4
ROP - special report drills

buy in:

• 20 pushups
• 3X5 goblet squat (30#kb)

WOD:

• 5X2 Floor press (20kg)

cash out:

• ropes tabata

NOTES:
late workout, to tired to workout this morning 
its easier lifting heavy weight in the afternoon!!!

ROP - special report drills

week 13 day 4
ROP - special report drills/high tension drills

buy in:

• 20 pushups
• 3X5 goblet squat (12kg)

WOD:

• 10X1 bottom up press (12kg)

cash out:
ropes tabata!

• big doubles
• small figure 8's
• upper cuts
• outer circles: lg/sm
• alternate waves
• double figure 8's
• big doubles
• in and outs

NOTES:
** really worked on form today with the lower weights!
** great practice day!
** rope tabata - Fun! - haven't used them in a while