6 Feb, Thur

Posted: February 5, 2014 in WODs

Strength:
A) Kang squat w/ behind the neck press

B) Heaving Snatch Balance + OHS: (based off snatch max): 85-90/2+2* 4 sets

WOD: James’ birthday WOD, 27! Teams of 2 complete 7 rounds each alternating movements:

Row 200m
Front squat hold AHA you can clean

*While one athlete is rowing the 200m AFAP, athlete #2 will hold the bar in the rack position.  If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again.

The Outlaw Way: The Kang Squat (Are you Man Enough?!?!)

Releasing your Psoas

Advertisements
Comments
  1. GP says:

    95 for Kang
    75 for Snatch Balance
    165 for METCON

  2. Yuki says:

    105# for Kang Sq & BtN PP
    85# for Heaving Snatch Bal & OHS

  3. khary01 says:

    135# for Kang Sq & 115 for Snatch Balance
    Started with 155# for WOD finished with 135# @ 12:40 something
    Good Job Chris!!

  4. James says:

    I missed my own birthday WOD… Had a last second TDY… 😦

  5. James says:

    I missed my own birthday WOD… Fractured ankle from snowboarding… 😦

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s