Wednesday, January 1, 2014

HSPU, Thrusters, K2E, Deads, Burpees, KBS, Pull-ups

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*New Years Class Schedule:

December 31 - Normal class schedule except no Olympic Lifting at 7:30pm
January 1st - 10am only

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Good Reading:
7 Habits of Highly Effective Squatters
Why you struggle to train overhead
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat

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WOD - "The Seven"

7 RFT:
7 Handstand push-ups
7 Thruster 135/95
7 Knees to elbows
7 Deadlifts, 245/135#
7 Burpees
7 Kettlebell swings, 70/55
7 Pull-ups

* Scale as needed

*Scaled Option
7 RFT:
7 Push-ups
7 Thrusters 45/30#
7 GHD Sit-ups
7 GHD Hip Extensions
7 Burpees
7 Kettlebell Swings, 55/35#
7 Strict Banded Pull-ups

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Yesterday's PR's & Noteworthy Efforts
Amanda Slagle - Jumping Bar Muscle-up...BOOM!!!
Jacob Ogle - Deadlift 1 RM - 345#
Jacob Herl - Deadlift 1 RM - 405#

Best Results for Tuesday's WOD    
Foundations: 
Conditioning: 
Competition: 
50+ Results: 
60+ Results:
Barbell:  
Weekly Challenge:
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Weekly  Challenge 
Max Effort Unbroken Power Snatches 75/55#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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