Sunday, February 2, 2014

02032014SWANG

Barbell:

4x1 - 2 Position Snatch: Full, Hang
4x3 - Snatch Deadlift(AHAP)

Strength:

4x5 @ 65% - Strict Press

WOD:

18-12-6
STO @ 95
KB Swings @ 24kg
100' Bear Crawl

Cash out:

3x8 - Ring dips (weighted)

Traps Exclusive:

15 minute AMRAP of:

10 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
40 Wall Balls…


*Add 10 Wall Balls after every completed round.
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4 comments:

  1. thedavezFebruary 3, 2014 at 7:29 AM

    Barbell:
    4x1 2 position snatch - 3x1@115, 4x1@125 failed the hang
    4x3 snatch dl - 3x3@185, 1x3@205

    Strength:
    4x5 press - 95

    conditioning:
    8:40

    Cash out:
    Fat dips - 1x6 negatives, 3x8 with light band, fuk

    ReplyDelete
  2. THEBIGCHEESEFebruary 3, 2014 at 7:34 AM

    Barbell:
    2 position snatch 115, 135, 155, 165(failed hang)
    Snatch deadlift 185, 205, 225

    Wod: 6:34

    Dips 2 @ bw, 1 @ 20lb weighted vest

    ReplyDelete
  3. LojdfggbbFebruary 4, 2014 at 7:46 AM

    2 position snatch: 175
    Snatch deadlift: 255
    Traps WOD: 21/50 wall balls

    Press @ 120
    WOD:3:20
    3x8 ring dips

    ReplyDelete

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