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Sunday, March 24, 2013

WOD 130324

Rowing clinic open to all members 9:30am & 10:30 classes full; spots remain for 11:30am & 12:30pm though so get in and figure out how to make that row suck a little less!
We will be giving 13.3 one last go at 2:00pm, be there around 1:30pm to get warmed up. Team WOD to follow at 3:00p
On Ramp starts April 1st. You want in you need to get signed up.

1.) 12 minutes prep time then 10 minutes to
3 attempts to establish a 1RM Snatch
O
3 attempts to establish a 1RM Clean & Jerk
*Rest as needed between all attempts
WOD
For time
Row 2
50 Pistols (alternating legs
30 Hang Cleans (any style) 225/135l
*15 minute time cap
Extra Credit
Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec

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Analicia Roberts
0:
Don't do 13.3 for a second time then drive for hours my body hates me... And oh my mom told me I rested to much ha
3
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Ashley Peterson
8:13:55 rx
202 cl &j PR
10
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Ben OHeran
9:243/10:13
7
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Brooke Allen
26:18cleans @95# 2 leg pistol
125# clean-fail
8
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Carrie Jones
9:208/10:15
8
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Erin Buntin
9:240; 9:46
Six seconds slower, failed on the mu's but making progress.
10
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Heather Mae
13:5 cleans @55#
6
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Inshirah Robinson
9:228, 9:28
13.3 - can't say that went as planned. Normally my double unders are money, I guess not after 150 wall balls
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Jeremy Dashnier
27:14:57 @ 155#, 2 leg pistols
165# Snatch (PR)
9
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Stephanie Schmidt
3:116
13.3 at CF Construct
8
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Tera Parker
9:174/8:40
Wow, a week off kicked my .No goodThnx for the encouragement though jim:)
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