Swifty McVay

Nov 12th, 2014

Category: Competitor

Swifty McVay

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)

DISCUSSION 5 Comments

  1. Dave Chaput 11/13/2014 at 3:23 am

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

  2. Andrea 11/13/2014 at 3:06 am

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

  3. biscoe 11/12/2014 at 11:24 pm

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

  4. Rob Hassell 11/12/2014 at 2:43 pm

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

  5. Marc Piccuirro 11/12/2014 at 1:25 pm

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