3.12.2012

3.12.12



















One of last weeks SKOOL OF SWOLE wods!! Liftin' and tracking numbers!!

Warm Up:
400m Run
30 Squats
30 Push Ups
10 PVC Pass Thru
400m Run

Training Sets:
Snatch Balance
Dead Hang Pull Ups

AMRAP= 7 min
9 OVH Squats (95/65#)
18 Double Unders

*rest 1 min*

Max Reps in 3 minutes:
Rope Climbs

SKOOL OF SWOLE WITH COACH HARTZELL:

Focus Lift: Split Jerks
2x6 60-65%
4x3 75-85%

Swole Sauce:
Floor Wipers/GHDs x10
Stiff Leg Deadlifts x10

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Phil said...

Worked up to 115# snatch balances and 20# dead hangs

5 rds + 8 RX
9 rope climbs

SJ: 6-6-3-3-3-3
100-105-125-130-140-150
Form and technique

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