3.08.2016

W.O.D. 3.9.16

Clean and Jerk
1-1-1-1-1-1-1

then:
for time:
Run 400 Meters
20 Push Jerks (@ 70% of your 1 RM Clean and Jerk)

Quote:
"The pain of discipline is far less than the pain of regret" -
 Sarah Bombell, synchronized swimmer
at

6 comments:

  1. CFKOP iPad March 9, 2016 at 10:48 AM


    9:30

    Jessica A. 85#,4:36,55#
    Jackie H. 135#,4:50,95#
    Katie M. 65#,4:33,45#
    Barbara C. 58#,5:50,33#
    Mary H. 90#,4:29,65#
    Jill H. 115#,5:19,85#
    Jonathan P. 245#,5:41,175#
    Michael R. 135#,4:53,95#
    Jonathan S. 165#,2:52,75#
    Karen S. 73#,4:34,53#

    Gordy

    ReplyDelete
  2. CFKOP iPad March 9, 2016 at 1:23 PM

    12:15 Express

    Rob C. 195# (PR!) 3:35 145#
    Meredith H. 73# 4:24 33#
    Tim H. 155# 4:38 115#
    Meggan L. 103# 4:29 75#
    Scott R. 155# 4:29 95#
    Sharon C. 113# 5:05 83#

    11:00
    Gordy J. 175# Row 500m 3:49 121#

    Gordy

    ReplyDelete
  3. Stephanie VincentMarch 9, 2016 at 5:32 PM

    5:15am

    Ryan A: 225# 4:22 165#
    Steve B: 95# 5:20 95#
    Mike San: 115# 4:12 85#
    Abby L: 75# 4:08 75#
    Mannish: 75# 5:47 65#
    Theresa L: 105# 6:40 85#

    6:00am

    Kevin B: 145# 3:25 95#
    Matt R: 135# 4:18 95#
    Jon P: 195# 3:32 145#
    Justin D: 155# 4:55 105#
    Mike Sim: 235# 3:29 165# Row
    Bri K: 150# PR 4:28 105#
    Taylor S: 70# 3:40 45#

    -Clay

    ReplyDelete
  4. CFKOP iPad March 9, 2016 at 5:34 PM

    4:30
    Joe m form, 3:55 65
    Anne b 70pr, 3:59 45
    Justin r 215, 4:53 150
    Roman 175 3:28 125
    Shawna 105 4:57 73
    Karen m 103 5:33 73

    ReplyDelete
  5. CFKOP iPad March 9, 2016 at 6:29 PM

    Nick 205, 4:38 145
    Matt B 185, 3:21 135#
    Matt E 215, 4:18 145
    Mariana 105 pr!, 4:14 75#
    Luke 185, 5:00, 125
    Ben 175, 3:22 115
    Samson 180 pr!, 4:21 125
    Sarmad 100, 4:20 70
    Keith 275
    Josh P 185 3:22, 115

    Giulz

    ReplyDelete
  6. JennaMarch 9, 2016 at 10:36 PM

    Giulz 143, 3:34 (75)
    Mike 205, 5:14(135)
    Ashley 105, 351 (70)
    Alex 87, 2:53 (55)
    Borden 190 PR 4:58 (130)
    Nate 140 PR! 3:22 (95)
    Mike 110 PR! 2:59(75)
    Melissa 55, 4:15 (35)
    Caitlyn 73, 5:03 (53)
    Kris 110 PR, 6:09 (75)
    Sarah 85 , 6:30 (65)
    TJ 120, 4:18 (95)
    Steph C 4:06 (95

    Chris 135, 2:30 (30 GHD)
    Erika 95, 6:11 (55)
    Juliei 105, 7:54 (80)
    Matt C 205 PR 4:52 (140)
    Louis 185, 6:30 (135)
    Brian 165, 4:04 (125)
    Sheila 85, 3:21 (35)
    Mike 135 PR, 3:26 (95)

    ReplyDelete