Friday, December 13, 2013

Knees to Elbows, Squat Cleans

WOD


Barbell 
Snatch - 3x1 @ 95%
or
Every Minute x 5
3 Squat Snatches - something that feels comfortable and fast.

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Foundations
21-15-9 reps for time of:
Kettle Bell Swings, 55/35#
Box Jumps, 24/20
-then
50 Hand Release Push ups


Conditioning
21-15-9 reps for time:
Knees to Elbows
Squat Cleans 135/95



Competition 
AMRAP 12:
5 Deadlifts 315/225
7 Burpee Box Jumps 24/20
Row 300m
-rest :30

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Yesterday's PR's & Noteworthy Efforts
Denise Wigginington - 20 Rep Max Back Squat - 110#
Stephanie Richardson - 20 Rep Max Back Squat - 155#
Dainelle Herl - 20 Rep Max Back Squat - 95#
Jacob Ogle - 1st Muscle-up
Patty Thompson - Consec. Double-unders 90
Brad Shnefke - Snatch 165#
AbbiAnne - Power Clean 120#
Trisha Meaney - Squat Clean 125#
Paul Richardson - Consec. Double-unders 110

Best Results for Yesterday's WOD    
Foundations: Amanda Slagle 7:12  /  Alec Bisogno 10:50  
Conditioning:  Patty Thompson 534  /  Daniel Smith 502
Competition:  N/A
Barbell:  Stephanie Richardson 155#
Weekly Challenge: Dallas 160 reps  /  Patty Thompson 138 reps

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Weekly  Challenge 
Tabata Squats for total reps 
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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