Swifty McVay

  • November 12, 2014
  • By :
Hyatt
Hyatt

Warm-up
With a partner
30/20/10
Calories on the rower
Upper back & chest rolling

Strength
3 Rep max Low hang (below the knee with full pause) Power Snatch

WOD 1 (12 minute Cap)
1000m Row
Then 3 Rounds
20 Toes to Bar
20 Snatches (75,55)

Open- 15 Toes to Bar

Rest 10 Minutes

WOD 2 (10 minute cap)
30 Burpee jump and touch the pull up bar
40 Thrusters (75,55)
50 Calorie Row
(if you are over 5’9, use the fat bar)

5 Comments

  • Dave Chaput

    11/13/2014 @ 3:23 am

    Snatch: 145, 155x2x2
    WOD 1: 11:18 rx
    WOD 2: 8:12 rx

  • Andrea

    11/13/2014 @ 3:06 am

    low hang- 130
    wod 1: 11:34rx
    wod 2; 6:28rx

  • biscoe

    11/12/2014 @ 11:24 pm

    3rm low hang power snatch – 165
    wod1: 11:56 rx
    wod2: 9:12 rx

  • Rob Hassell

    11/12/2014 @ 2:43 pm

    Power snatch – 155
    1: 14ish Rx
    2: 8:05 Rx

  • Marc Piccuirro

    11/12/2014 @ 1:25 pm

    Strength: 155
    WOD 1: 1k + 113
    WOD 2: 8:11

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