Daily WOD – Mar 29, 2019

Cindy demoing a solid banded push up!

Complete:

  • 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)}

Then

  • 100 KB snatches (50R/50L) (5 minute cap)

Then

  • In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups)

WOD Notes:  The second portion (KB snatches) is actually a test for some KB certifications.  You can check the list of rules and standards HERE if you’re interested.  Each station will be allotted approximately 12 minutes.  In the case of the snatch test, you’ll have plenty of rest afterward.  After sled drag, there will be less down time.

Community Notes: Happy Birthday DE!

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This Post Has 4 Comments

  1. Ed 135, 91 (44), 10PU
    Joel 160, 5:53 (53), 17GPU
    Pugh 135, 3:09 (53), 11MU
    Becky 70, 4:00 (15DB), 60RR
    Megan 65, 147 (RKB), 33SPU
    Marissa 70/115, 5:03(15DB), 33
    Zach 135, 80(53), 14MU
    Tom S. 135, 5:58(44), 13 SPU
    Tom G. 140, 5:00 (20), 20RR
    Betsy 70, 4:12(20DB), 27SPU
    Ian 115, 4:05(10), 20RR
    Steph 90, 4:51(15KB), 🙂
    Nick 115, 3:53 (30DB), 22SPU
    Janet 115, 4:06(26), 9BPU
    Daria 90, 4:28 (20), 🙂
    Andrew 135, 4:47(35), 17BPU
    Jesse 90, 4:28 (20DB),15SPU
    Zane 125, 4:53(26), 🙂
    Frank 140/162, 94 (44), 20PU
    Jimbo 165, 4:55 (53), 15SPU

    1. ^^9:30AM
      Heather 100, 4:42(26), 6MU

  2. 4pm
    Saritha 🙂
    Steve 180, 350 (44), 🙂
    Shawn 115, 3:20 (25), 36 PU
    Rob 95, 4:10 (20), 19 PU
    Drake 135, 4:18 (35), 8
    Stuart 90, :), 19
    Abby 90, 4:15 (25 Cleans), 18
    Morgan 🙂
    Heath 90, 4:19, 20 BPU
    Rey 🙂
    Jeff 135, 4:14 (35), 4 PU
    Nik 105, 4:22 (35), 1000m/14 MU
    Pat B 145, 92 (44), 8 SPU
    Pat 🙂
    Kerri 95, 4:26 (20), 🙂
    Jason 80, 4:01 (20), 5 (BMU)
    Robbie 🙂
    Alex 115, 4:50 (RKBS 53), 23 SPU

  3. 5pm
    EQ 100, 3:44, 29 PIU
    Sikora 115, 3:41 (35), 23 PU
    Tim 115, 83 (35), 29 PU
    Katy 90, 4:05 (20), 30 RR
    Shawn 180/135, 80, 28 PU
    Sean 115, 4:40 (35), MUA+5PU
    Blythe 95/85, 50 (20# DB), 51 jPU
    Quinn 135, 72 (44), 🙂
    Boelker 180, 3:52, 17 PU
    Ein 115 85 (26#), 15 PU

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