Buy in:
- 1 pullup- 5 pushups
- 2 pullups - 10 pushups
- 3 pullups - 15 pushups
- 2 pullups -10 pushups
- 1 pullup - 5 pushups
WOD:
cash out:
- 3X5l/5r suitcase deadlift (24kg)
- 2X10 kte
NOTES:
** happy with my deadlift form.
** wanted to increase weight each set for the deadlift, but only had 4 hours sleep last night, so kept it at sets across.- better safe than sorry
Buy in:
- jumprope - white manila
- round 1: 1 min jumprope/ 30 seconds rest
- rounds 2&3: 1:30 min.jumprope/ 30 seconds rest
WOD:
- 3X5 Deadlift - 115#
- 3-4 min. rest between sets
cash out:
- 10 minutes
- 5 rounds
- jumprope in 30/30 intervals for 10 minutes, performing the pullups or pushups in the rest intervals:
- 30 seconds jump rope
- a set of pullups (2)
- 30 seconds jump rope
- a set of pushups (5)
* the cash out was a variation of THIS WORKOUT from the DFSB
buy in:
WOD:
Jump rope/Swings (12kg) /Push ups
- 50 jump rope
- 50 swings
- 50 push ups
- 40 jump rope
- 40 swings
- 40 push ups
- 30 jump rope
- 30 swings
- 30 push ups
- 20 jump rope
- 20 swings
- 20 push ups
- 10 jump rope
- 10 swings
- 10 push ups
cash out:
NOTES:
WOD
all swings- 1 arm swings
time: 13 minutes
* note - next week start working on OHS instead of goblet squat
buy in:
- 10 halos (12kg)
- 10 squats
- 10 pushups
WOD:
- 1X3 c&p with pullups (14kg)
- 4X3 c&p with pullups (16kg)
cash out:
- Snatches (16kg)
- 6 minutes
- Pyramid as follows:
- 1st round: 1l/1r, 2l/2r, 3l/3r, 4l/4r,5l/5r
- 1 minute rest
- 2nd round: 1l/1r, 2l/2r, 3l/3r, 4l/4r
- 30 seconds rest
- 3rd round: 1l/1r, 2l/2r, 3l - gymboss beeped but I finished up with 3r
NOTES:
c&p
* rested 2 minutes after the first 2 ladders, 3 minutes rest after the 3rd and 4th ladder
* rested 1 minute between 2nd and 3rd rung in the 5th ladder
Snatches
* Really happy with my form today!!
* 62 snatches with the 16kg in 6 minutes
