RoP - variety day

Jane's workout
thanks Jane! =)

buy in:

• Jump rope 3 minutes to AC/DC's Runaway Train
• white manila

WOD:

•  21-18-15-12-9 reps of
• Box Jumps
• Kettlebell Deadlifts (16kg)
• Kettlebell Swings (16kg)
• Squats
• 50 jump ropes after every set of every exercise

cash out:

• 4X5 kte's

NOTES:
* great workout! a lot of fun and tough! 

RoP - light day

back to early morning workouts
started today at 6:20am

buy in:

• 10 halos (8kg)
• 10 pushups
• 10 squats

WOD:

• 5X3 clean and press ladders with pullups (14kg)
• all pullups unassisted
• one clean, multiple presses
• rested 1 minute between ladders 1-4
• rested 2 minutes before 5th ladder

cash out:

• Snatches (14kg)
• 5 minutes
• pyramid - 
• a new set starts at the top of each minute 
• 2l/2r
• 4l/4r
• 6l/6r
• 4l/4r
• 2l/2r

NOTES:
* previously on the c&p's I was resting 2 minutes between ladders for the 5X3

RoP - light day

buy in:

• 10 halos (8kg)
• 10 pushups
• 10 squats
• 1X3 c&p ladder (8kg)

WOD:

• 3X1 c&p ladder with pullups (16kg)

cash out:
Swings ala Tracy
followed THIS workout with out snatches

• 16kg
• 100 swings rest 30 seconds
• 100 swings rest 30 seconds
• 100 swings rest 40 seconds
• 100 swings rest 60 seconds
• 100 swings 

RoP- variety day

buy in:

• pyramid -pushups/pullups/chin ups
• 1-2-3 pushups/pullups
• 2-1 pushups/chin ups

WOD:

• TGU
• 20 kg
• 5 minutes
• 3l/2r

cash out:

• 4X5 kte's

RoP - moderate day

afternoon workout

Buy in:

• 2 rounds
• 8 kg
• 10 halos
• 20 swings 

WOD:

• 3X2 clean and press ladders with pullups (16kg)

Cash out:

• Swings (20kg)
• 6 minutes
• at the top of the minute:
• 15 swings
• 20 jumprope

RoP- variety day

crossfit HQ

Buy in:

• jump rope - white manila
• 2 minutes 30 seconds on/ 30 seconds off
• 1 full  minute jumping continuously 

WOD:

• 5 rounds for time of:
• 45 pound barbell Overhead walking lunges, 50 feet
• 21 burpees

Cash out:

• carry a 45# dumbbell 50 steps, changing hands as needed

NOTES:

* outside
* TIME: 18:16
* 50 feet = 17 overhead walking lunges
* burpees were pushup burpees
* for the cash out, I just used the barbell instead of a dumbbell

RoP - Heavy day

change in plans this week because of schedule conflicts:
today is heavy day, friday will be light day

buy in:

• 2 rounds
• 8 kg
• 10 halos
• 20 alternating swings

WOD:

• 3X3 clean and press ladders with pullups (16kg)
• all pullups unassisted
• added on 1 chinup at the end

cash out:

• Swings (20kg)
• 10 minutes
• at the top of the minute:
• 15 swings
• 20 jumprope

....ended up being 40 seconds on/ 20 seconds off

NOTES:
* had a few push presses....in the 3rd ladder
* cash out was HARD!!!