Wod 3/26/12

Well it looks as if we pulled this darn thing out!!!!!!!! I want to say how proud i am of everyone and all the hard work you have put in NOW IT GETS HARDER!!!!

1st order of business we are going to need to hold a type of playoff to see who the regional team will comprise of.

We need 4 men and 4 women

Since Jane scored in all 5 workouts she has qualified for the team automatically.

2nd Sharon scored in 2 of the 5 workouts she is also in!!!!

So we need to figure out who will be our 3-4 ladies.

On the guys side same type of deal

Carter and I scored in all 5 work outs so we are in.

and no other guy scored more than once so we need to see who are 3-4 will be

I was thinking of having 3 comp wods thursday night @ the 7:30 class if everyone can make it?

Ok next we will be changing our training up just a bit to prep for regionals.

3 days a week i am going to program a conditioning interval workout that can be done at a track or here on the rowers.
It is to be done at a different time then your normal workouts i want it separate in the day. 

Also we have been asked by Inspire and i think explode if we we want to do comp style wods together  on saturdays around 1pm.

I think we NEED to do this as there will be hard standards at regionals and having other judge us and NO REP us will get us better prepared for game time.

So let me know who is in for this.

O-lift

Power snatch + snatch - 77% x 2 x 4

Jerk - 80% x 2 x 5

Clean pull- 98% x 4 x 5

Back squat - 80% x 5 x 2, 85% x 4 x 3

Wod -  For Time

50 Perfectly Straight KB Swings 70/53
50 dubs
50 Overhead Squats 115/75
500 meter row