Strength:
Dynamic SQUATS 60-80% 3×8 speed squats

WOD: for time

Row 1000 meters
20 OH walking lunges (45,25)
30 Wall Balls (20,14)
40 Push ups (CTG)
50 Slam Balls (30,25)
200 double unders

*since it was rainy outside today we took away the 1000 run in front and back and put in row & du’s

Skill Sets:
choose & list below

Special Day:
Sled pulls..hand over hand 100 meter pull then running sled pulls 100 meter (90,45)…get ready to feel the BURN!

WOD:
5 Rounds:
10 Power Snatch (95/65)
10 Overhead Squat (95/65)
200 meter run

Skill Set:
Girls MU transition @ pullups

Enjoy your hard earned day of rest…..if you do something then post below. Great work everyone this week and thanks Justin for putting together the new lifting schedule! We are going to get “F”ing STRONG!

Strength:
Dynamic Bench 8×3 at 50% max with light band

WOD:
3 rounds for time:

24 Box Jumps
7 Power Cleans (155,105)
24 Double unders
7 Power Cleans

Run a lap right after wod….no rest…trying to build up your ability to run while tired…does not have to be fast just get er done!

Skill Sets:
girls: around the worlds on bar, varied pushups

LIFT: Deads

Run: 1000 then start

WOD: As many rounds as possible in 10 minutes
5 Burpee box jumps
10 Squats
15 SDLHP (75,55)

As soon as you are done…go jog 1000 right away…no rest!

SKILL SETS: choose 2 and work them hard….(girls mu’s transitions and pullups)

***Chipper 24 will move to next week when B is back…we can all plan this one out and make it even more FUN!****

Enjoy your day off…..if you do something today then post.

WOD:
5 rounds for time:
250 Meter row
7 Deads (255,155)
14 strict ring dips

Overall placing after 3 WODS:
Alanna- 12th
Michele-14th
Top 14 listed below:
215 Staton, Alicia 1 (10) 1 (04:53) 7 (19:39) 2 (11:18)
201 Rochat, Marie 2 (11) 2 (05:45) 2 (14:24) 7 (14:20)
203 Ough, Tami 3 (13) 5 (08:10) 4 (15:33) 4 (13:35)
237 Roozen, Andrea 4 (19) 6 (08:17) 5 (17:56) 8 (14:52)
221 Clark, Becky 5 (22) 7 (08:18) 3 (14:29) 12 (15:57)
233 Gale, Jessica 6 (26) 15 (11:14) 1 (12:25) 10 (15:04)
202 Core, Jessica 7 (10) 4 (06:49) (DNF (142.0)) 6 (14:01)
227 Brost, Cheryl 8 (20) 11 (09:51) (DNF (149.0)) 9 (15:01)
225 Burnham, Kendall 9 (21) 20 (14:44) (DNF (148.0)) 1 (10:50)
210 Silvey, Jonna 10 (6) 3 (06:26) (DNF (26.0)) 3 (12:38)
209 Parazoo, Merinda 11 (17) 12 (10:01) (DNF (123.0)) 5 (13:48)
218 Trotter, Alanna 12 (24) 8 (08:37) (DNF (138.0)) 16 (16:43)
224 Nelson, Katherine 13 (23) 10 (09:29) (DNF (84.0)) 13 (16:14)
208 Sparks nguyen, Michele 14 (24) 13 (10:22) (DNF (76.0) 11 (15:18)

Oregon/Idaho Sectionals…Day 1:

Wod #1
Alanna 8th
Michele 14th

Wod# 2
Alanna 14th
Michele 22nd

Placing after 2 days:
Alanna 8th
Michele 17th

FRIDAY MARCH 11th

Bring something healthy to eat….we still have bday cake left over if anyone wants unhealthly food-lol! Be here around 5:30pm.