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 (24/20β)
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
Power Snatch x 5:
Stayed at 35# the whole time and just focused on form. Itβs 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?? π
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 (24/20β)
@ #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
WOD @ 65# 24″ box with step ups
Time: 6:45
Power snatches 5×5
115
135
135
144
155
WOD
21-15-9
Power snatches 115
Box jumps 24 inch
8:42
Power snatches TNG @ 85-105-105-105 working on speed
WOD Rx:
5:35
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.
OG
T-spine + Lats
Power Cleans
x5 @95-115-135-140-145#
x3 @150-155#
x2 @ 160#
x1 @ 165-170#