Buy in:
WOD:
- Clean+Squat+Press (= 1 rep)
- 14kg
- Alt. every 3 Reps
- NONSTOP 10 minutes
- Rest: 1:00-2:00
** used 14kg the whole time!=) Last week had to drop to 12kg after 2 minutes.
** concentrated on working the time - didn't count the RPMs
** took a 1:30 rest
Swing/Jerk (14kg)
- Alt. Swings and Jerks-
- :30/:30 for 2:00 Swings
- :30/:30 for 2:00 Jerks
- 3 Rounds
- NONSTOP
** My new Favorite exercise!!! LOVE this combo!!
** Swings: 37 RPM/ Jerks: 10 RPM
- BU Press (8kg)
- 3X 5L + 5R
- :30 rest between sets
** was able to finish this today (last week couldn't do)
** 8 kg was perfect for this
** last set on L was HARD!!
Buy in:
- 2 easy rounds of Cindy:
- 5 pullups
- 10 pushups
- 15 squats
WOD:
- Clean+Squat+Press (=1)
- 10 minutes NONSTOP
- Alt. every 3-5 reps
- Rest 1-2 minutes
** first 2 minutes used 14kg, finished the last 8 min. with the 12kg
** hard not to do a thruster- paused between each exercise
** rested 2 min. before starting swing/jerk
** @ 6 RPM
- Swing/Jerk (14kg)
- Alt. Swings and Jerks-
- :30/:30 2:00 swings
- :30/:30 2:00 jerks
- 3 rounds NONSTOP - then rested 1 min.
** unsure whether to use the 14kg or 16kg - VERY glad I used the 14kg
** This. Was. HARD!!..... but fun and I really enjoyed it!! =)
- BU Press (8kg)
- 3X 5l/5r :30 rest between sets.
** ended up doing 1X 5R + 4L
** totally fried by now, and the bell kept tipping on my left side-- so I called it a day
