buy in:
- 8kg
- 10 halos
- 10 windmills (5/5)
- squats
WOD:
- 3X3 c&p ladders with pullups (16kg)
cash out:
- Swings (20kg)
- 7 minutes
- 30 seconds on/ 30 seconds off
- 3 rounds 2 handed
- 4 rounds 1 handed - alternating as needed
NOTES:
* hard workout today.
* Had to push press a few times
* all pullups were unassisted!! =)
WOD:
- 12kg
- 10r/ 10l snatches 5X
- 30 seconds rest
- 100 swings
- 30 seconds rest
- 10r/10l snatches 4X
- 30 seconds rest
- 100 swings
- 30 seconds rest
- ....and that was all she wrote for me (as far as I got)
cash out:
- 2X3 pullups - unassisted
- 3X5 OHS (30# bb)
NOTES:
* obviously wanted to do the whole workout, down to 10l/10r snatches 1X...but was not sure I could do the snatches with good form at that point. so once again, something to work towards....since tracy used the 12kg, maybe I should have used the 8kg...? she is used to the high volume training, I'm not.......
* I did get 10 snatches in 30 seconds consistently
* all swings one handed
* Tracy got 100 swings in 2.5 minutes, I consistently got 95 swings in 2.5 minutes....
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 pushups
- 10 squats
WOD:
- 3X2 c&p ladders with pullups (16kg)
- pullups unassisted!! =)
cash out:
- Swings (20kg)
- 6 minutes
- 30 seconds on/ 30 seconds off
NOTES:
* tried the 1 legged press - wasn't happening
* shoulders and core (dom's) from yesterday -> NOTE: tuesdays workout would have been better done on a thursday
* from now on all pullups will be unassisted unless noted =) =)
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!!!
buy in:
- 8 kg
- 10 halos
- 10 windmills (5/5)
- 10 squats
WOD:
- 3X1 c&p with pullups (16kg)
- pullups unassisted!!!
cash out:
- Snatches
- 14kg
- 12 minutes
- 4 sets 10l/10r 1 minute rest
- 3 sets 5l/5r 1 minute rest
NOTES:
*went with the 14kg for snatches- I like the handle better - much smoother
*ordered a 16kg ader bell on saturday
TT: body weight 100 challenge
buy in:
- jump rope - white manila
- 3 minutes:
- 40 seconds on/ 20 seconds off
WOD:
body weight 100
* must finish in 9 minutes:
- 20 prisoner squats
- 20 pushups
- 10 jumps
- 10 pullups (assisted)
- 20 forward lunges - 10 each side
- 15 close grip pushups
- 5 chin ups (3 unassisted!)
TIME: 5:15
cash out:
- suitcase deadlift
- 24kg kettlebell
- 3x5r/5l
back to RoP
goal: 16kg 5X5
starting RoP at the beginning again with the 16kg only for c&p
buy in:
- 8 kg
- 10 halos
- 10 windmills (5/5)
- 10 goblet squats
WOD:
- 3X3 c&p ladders with pullups (16kg)
- rested 1 minute between sets
- rested 3-4 minutes between ladders
cash out:
- Swings (20kg)
- 5 minutes
- 30 seconds on/ 30 seconds off
