ETK - Variety Day

week 8 day 2
ROP - variety day
Ross Training- Magic 50 

buy in:

• 10 push ups
• 10 squats
•  repeat 2X

WOD:
The Magic 50 (16kg)

• 5 snatches l/r
• 5 swings l/r
• 10 burpees
• 1 minute rest 
•  repeat 5X

cash out:

• straight arm plank hold - 1 min.
• bent arm plank hold - 1 min.

NOTES:
** great workout! - took me  about 12-13 minutes
** first round was slow, picked up after that! I definitely needed the full minute rest.
** WHY do I keep picking met cons with Burpees???!!! I do NOT like burpees .....although I am beginning to tolerate them.;)

ETK - TGU

week 2 day 5

buy in

• dynamic warm up drills
• figure out roughly 50 feet 
• perform each drill up and back (except the last)
• walking on heels
• walking on toes
• high knees ( jogging, pick your knee up high with each step)
• butt kicks (jogging, kick yourself in the butt with each step)
• side shuffle
• skip forwards
• skip backwards
• inchworms, 5 forward, 5 backward

TGU

20kg

4l/4r

cash out:

Magic 50

perform 5 circuits of the following:

• 5 kb snatches per arm
• 5 kb swings per arm
• 10 burpees
• rest 60 seconds and repeat

NOTES:

**TGU went well today. finished 3l/3r with 5.23 left from 11 min., finished 4l/4r  with 2.53 left on gymboss from 11 min. total

**Magic 50 - used 12kg kettlebell - its been a long time since I've done snatches as part of a met con so I went light

* I don't like burpees!!!!;)