Monday, February 3, 2014

02042014SWANG

Barbell:

4x1 - 2 Position Clean And Split-Jerk (floor, hang)
*2 cleans then 1 jerk*

4x2 - Split-Jerk (AHAP)

Strength:

4x5 - Squat @ 65%

WOD:

2 round for total reps
1 min max wallballs @ 20lb
1 min max burpees
1 min max jumping pull-ups
1 min max double unders
90 second rest

cash out:
3x8 - KB RDL

Traps Exclusive:

4 rounds
250m row
10 HSPU
3 rope climbs

Then,
500m row
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4 comments:

  1. LojdfggbbFebruary 4, 2014 at 7:48 AM

    2 position clean: failed at 225 hang
    traps wod: 18:43 (awful)

    ReplyDelete
  2. THEBIGCHEESEFebruary 4, 2014 at 8:46 AM

    Barbell:
    C&J - 135-155-185(fail @ hang)-185
    Jerks - 135-165-185

    Strength:
    Squat @ 195

    WOD - 113 - 113 = 226

    Cashout:
    2x8 @ 24kg

    ReplyDelete
  3. thedavezFebruary 4, 2014 at 8:48 AM

    Barbell:
    4x1 2 position cnj - 155
    4x2 jerk work - 135, need to work on technique on the split

    Strength:
    4x5 HBBS - 165

    cond:
    160 reps

    ReplyDelete
  4. LojdfggbbFebruary 4, 2014 at 11:23 AM

    Strength:
    4x5 HBBS @ 260

    Metcon:
    291 reps (fitness)

    ReplyDelete

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