Tuesday, November 26, 2013

Front Squats, Push Press, OHS, Thrusters, Hang Snatch

Holiday Schedule:
Thursday, Nov 28th - No Classes
Friday, Nov 29th - 10am Class Only
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WOD

Barbell - 
6X1 Clean from Power Position + 2 Jerks @ 90% 


Strength -
Push Press From Behind the Neck: 4 x 3 reps, heavy as possible

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Foundations 
21-15-9
Burpee
Hollow Rocks
*Row 500m b/w rounds


Conditioning
AMRAP 15
50 Front Squats
40 Push Press
30 OHS
20 Thrusters
10 Hang Squat Snatch


*Dudes 75# bar  /  Chics 45# bar


Competition 
5 Rounds of:
AMRAP 3
3 Power Snatches, 135/95
6 HR Push ups
9 Squats
*Rest :60 between rounds.



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Yesterday's PR's & Noteworthy Efforts
Steph Richardson - Squat Clean 165#
Rachel Shearer - Squat Clean 140#
Mandi Jackson - Power Clean 135#  /  HSW 8'
Dainelle Herl - 4 Consecutive Double-unders

Best Results for Yesterday's WOD  
Foundations:  Alexander 10:34  /  Kelly Gallagher 10:23
Conditioning:  Jacob Ogle 22 rds + 11 reps  /  Patty Thompson 18 rds + 7 reps
Competition:  Nate Dogg 21:08

Weekly Challenge Results to date:  tba
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Weekly  Challenge 
Max unbroken thrusters 95/65/45
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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