And the winners are…

4
Feb

And the winners are…

While Team 7 (aka. Anthony) rowed the furthest, and they are crowned this year’s champions, everyone that rowed is a winner. We went over 2.6 million meters this year and made it all the way to the Bahamas. Congrats on a job well done. Now, when rowing comes up the Open, you’ll be ready.

Power Snatch
5 sets of 5 reps
Build up to a moderate weight

21-15-9 reps for time of:
Power snatches (115/75 or 95/65 or 65/45#)
Box jumps (24/20”)

8 Responses

  1. Mario B.

    Oly class
    Wu + mob

    Snatches complexe x 2
    HH PS + LH snatch + Snatch (hold bottom 2sec)
    50-55-60-65%
    #65-75-80-85

    Jerk complexe sets
    Push press+Jerk behind neck + Split Jerk(hold bottom for 5 sec)
    50-55-60-65-70%
    #95-105-115-125-135

    Clean pull segment (1″,knee,hip+finish)+clean pull
    X2 4sets
    #135-155-175-195

    Mini DT
    9-6-3
    DL
    HPC
    PJ

    @#135

    1-unbroken
    2 9+5 1+3
    3 8, 1+5, 1+3

    Time:2:56

  2. Lindsay Sherwood

    Power Snatch x 5:
    Stayed at 35# the whole time and just focused on form. It’s coming along. A lot better than what it looked like a few months ago!

    21-15-9
    Power snatch 35#
    Box jumps on 12inch

    Time: 7:34

    Thanks for the tips Matt!

    So when do I get my prize for being a rowuary champion?? πŸ˜†

  3. Mario B.

    Power Snatch
    5 sets of 5 reps
    Build up to a moderate weight
    #75-85-95-105-115

    21-15-9 reps for time of:
    Power snatches (115/75 or 95/65 or 65/45#)
    Box jumps (24/20”)
    @ #95 & 20″ (grip was dead from Oly class, so stayed light).

    Went 11-10, 8-4-3, 5-4 for snatch
    Box jump were consistent.

    Time: 7:15

    Thanks for the class Matt

  4. Amanda

    Had about 10 mins to get this wod done in Open gym and I didn’t know what the % was supposed to be for the weight or what the time cap was, so I set 10 mins on the clock and tried it RX. I think I had around 10 BJ’s in the round of 15’s.

Leave a Reply