Monday, April 14, 2014

Row, Push-ups


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Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

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THE OKLAHOMA GAMES
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12th Annual NAMI Walk - June 7, 2014 
Home
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WOD  

Barbell:  EMOM x 7 - 1 Clean Deadlift + 1 Hang Squat Clean (mid thigh) + 1 Low Hang Squat Clean (below the knee) + 1 Split Jerk.  Work to a heavy set.

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Foundations
20 minute cap
10 Rounds of:
Row 300 meters or Run 200 meters
Max Unbroken Hand-Release Push-ups
*Score = total push-ups


Conditioning 
5 Rounds of:
Max Effort Unbroken Pull-ups, m-strict/w-kipping
Max Effort Unbroken Push-ups, m-strict/w-hand release
*Score = total pull-ups & push-ups


Competition 
12-9-6
Deadlift, 315/205
L-sit hold after each round, accumulate :60

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#

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Best Results for Yesterday's WOD 
Foundations:   
Conditioning:   
Competition:  
50+ Results:   
60+ Results: 
Barbell:  
Weekly Challenge: 

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Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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