“Southie Sangy”

Focus & Determination
Focus & Determination

Warm-up
300-200-100m Runs
Complete 10 Front Squats with a lightly weighted barbell
-Quad Stretch against the wall
-Warm-up Squat Clean

Oly (20 minute)
Work up to a 1 RM Squat Clean

WOD (25 minute cap)
“Southie Sangy”
Run 800m
3 rounds of:
3 Squat Cleans (185/115)
6 Burpees
9 C2B Pull-Ups
Run 400m
3 rounds of
3 Squat Cleans
6 Burpees
9 c2b Pull ups
Run 800m

9 Comments

  • Jules

    04/08/2014 @ 3:21 pm

    Squat clean 165. PR! Cleaned 170 3 times just kept getting stuck. Next time!
    WOD 19:52 RX

    • goose

      04/08/2014 @ 6:34 pm

      nice Jules!

  • Bish

    04/08/2014 @ 12:27 pm

    Squat clean 275 missed 285, happy since I haven’t squat cleaned for a 1RM in quite some time
    Sangy: 16:08

  • Manny Rodriguez

    04/08/2014 @ 7:45 am

    225 squat clean pr/ dnp i think i spend all my energy trying to get s/s pr lol

  • Dale

    04/08/2014 @ 1:08 am

    345 squat clean
    Wod : 16:21
    Me post wod= http://youtu.be/xta941u6ElU

    • goose

      04/08/2014 @ 6:34 pm

      I can definitely see the resemblance

    • Jules

      04/08/2014 @ 7:28 pm

      Hahaha!!

  • Michael McGuire

    04/08/2014 @ 12:34 am

    265, attempted 285 twice but I couldn’t stand it up. Next time!

    Wod- 18:53 rx

  • goose

    04/07/2014 @ 6:43 pm

    270 on the squat clean. 17:49 on the WOD. I tried to search for my previous times on this WOD but was unsuccessful. Need to start posting more to refer back to, especially for these benchmarks.

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