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!!!
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
