Tina thinking confidently to herself, “I AM a strong rower!”
Strength/Skill Development
A. Power snatch: 80-90% of max EMOM for 7 min (challenging load that can be completed successfully with solid technique every minute)
B. Complete 2 sets of: AMRAP alternating grip strict pull-ups. 3 min rest (switch grip each set)
WOD
500m row
50 KBS (NTE 1.5/1 pd)
30 Box jumps (NTE 24/20″)
for time.
Post load for power snatches, pull-up reps set 1 & 2, overall time.
I am a strong rower…I am a strong rower…
Name Snatch PullUps Time KB Box
Frank 100 14 5:55 40 24
Oz 125 15 6:35 44 20
Denise 75 neg9# 6:40 35 20
Jeff G 105 18 6:55 35 20
Ward 125 18 7:02 53 24
John 125 24 6:25 53 24
Sojo 135 13 5:24 53 24
Dan F 120 25 6:32 53 24
Brooke S 70 neg 7:27 35 20
Sarah – 4/3 5:19 30 20
Sarah R 78 neg 6:30 30 16
Eva 80 — 6:07 36 20
Katie B – - 5:20 30 16
Brandon
Tom 145 15/10 5:00 53 24
John K 105 16/12 6:13 40 20
Susie 70 neg9# 6:22 35 20
Peter 115 12/8 6:15 53 20
Shilpa 42 12 6:16 30 20
Phil K 85 18 6:59 40 20
Kirk 95 7 6:46 35 20
Phil B 60 10 5:34 30 20
Kathryn 35 neg10 ? 35 16
Jason 80 17 6:34 35 20
Tina 70 10 6:41 35 20
Mado 70 14 6:23 30 16
Megan 65 8 7:09 30 16
Caleb 145 9/7 6:27 53 24
Beth 70 3/2 6:59 35 20
Holland 125 11/12 5:50 45 20
Jess T 70 – 6:00 35 20
LOVE this photo!