Wam Bam

  • August 1, 2014
  • By :
Caption Contest
Caption Contest

Warm-up
With an empty barbell
2 rounds of
10 overhead lunges
5 power snatches
5 squat snatches
5 thrusters
5 jumping barbell squats

Oly
Snatch
EMOM14
Odd- 2 Touch and Go Power snatches
Even- 1 Squat Snatch
-Start at 75-80% and ascend as able

Strength
Back Squat
2-2-1-1

WOD
8 Minute AMRAP
12 Box Jump Overs
6 Thrusters (135,95)

Rest 5 Minutes

8 Minute AMRAP
12 Ring Dips
6 Overhead Walking Lunges

Games- 135,95
Regional-115,80
Open- 95,65

6 Comments

  • biscoe

    08/01/2014 @ 10:05 pm

    snatch: 135, 145, 155, 165, 175, 185 (f)
    back squat: up to 375×1, 405 (f) …my back is still real tweaked out from Monday
    wod1: 5+7 @ games
    wod2: 4 @ games

  • Crowley

    08/01/2014 @ 1:21 pm

    snatch: 135×3, 145×2, 155×1, 165×1
    back squat: up to 335×1
    wod 1: 6+15 @135
    wod 2: 4+9 @95 – started off at 135 and failed the first lunge so I dropped down to 95, probably should have done 115

  • Manny Rodriguez

    08/01/2014 @ 9:35 am

    Paul I got winners

  • Shane Callaghan

    08/01/2014 @ 3:48 am

    Just keep pushing you’re almost there!!!

  • Mooch

    08/01/2014 @ 1:57 am

    I see the head…one more push!

  • JonesMike

    08/01/2014 @ 12:47 am

    Ab coaster… Beta version

Comments are closed.

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