JailBreak

  • December 5, 2014
  • By :
McGuire
McGuire

Warm-up
5 Minute AMRAP
10 Calorie Row
10 Push-ups
10 Goblet Squats
-Roll and stretch abductors and adductors

Oly
Snatch Pulls
3-3-3-3 @ 105% of Max Snatch.

Strength (20 minutes)
Back Squat
2-2-2-1-1-1

WOD (25 minutes)
35 Calorie Row
25 Kettlebell Swings
15 Deficit Strict Handstand Push-ups
35 Calorie Row
25 Kettlebell Swings
15 Strict Handstand Push-ups
35 Calorie Row
25 Kettlebell Swings
15 Kipping Handstand Push-ups

Games- 2 Rogue 45lb Plates
Regional- 1Rogue 45lb plate
Open- 30,20,10- Kipping defecit, strict, kipping

7 Comments

  • Kyra Williams

    12/08/2014 @ 6:39 pm

    snatch pulls will happen in oly tmr or thurs
    Hatch Squat deload week + walkouts at 110% on back squat
    WOD: 17:23 strict HSPU for first round but no deficit

  • Dave Chaput

    12/08/2014 @ 2:42 pm

    Snatch Pull: stayed at 135 making sure I was pulling the bar strait up.
    BS: 275, Dre edges me again.
    WOD: 15:50 ish – did 6 strict deficit with plates then kipped the rest of the wod.

  • Tom Kuchenreuther

    12/06/2014 @ 6:06 pm

    snatch pull: 165 working on technique!
    back squat: right hip is tight, 275×3, stretching in between
    WOD: 18:56 reg. handstands, scaled kb’s tho 1.5pood

  • Andrea

    12/06/2014 @ 3:01 am

    thanks joelle for helping me out with this! stayed at 85
    BS: 285
    WOD: 18:10- @regional

  • biscoe

    12/06/2014 @ 12:25 am

    snatch pull x3 – 225
    squat x1 – 430 (5# pr)
    wod – 15:16 @ reg

  • Michael McGuire

    12/05/2014 @ 10:05 pm

    Snatch pull- 225
    Squat- up to 395# 30# pr
    Wod- 1930 at reg

    Did the conditioning floater after

    • Kyra Williams

      12/08/2014 @ 6:38 pm

      nice pic!

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