Monday, September 22, 2014

Deads, Box Jumps

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Weekly Challenge:

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WOD 

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Snatch Pull + 1 Snatch + 1 Snatch Balance (up to 80% 1 RM Snatch)

C.  E2MOM x 3 - 5 Front Squats - (heavy as possible / 3 sec pause at the bottom)

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Foundations
AMRAP 15:
100 Lunges
75 Push-ups
50 Hollow Rocks
25 Box Jumps
50 Hollow Rocks
75 Push-ups
100 Lunges

Conditioning 
Opposing Ladder of:
1 Deadlift 245/145 - 10 Box Jumps 24/20
*Keep all sets of deads unbroken; 10 Burpee penalty each rest

Competition - "Amanda"
9-7-5
Muscle-ups
Snatches 135/95

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Show me the arm pits (video)

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Best Results for Yesterdays WOD
Foundations - 
Conditioning - N/A
Competition -  N/A
Masters 50-59 -  N/A
Masters 60+ -  N/A
Barbell -  
Weekly Challenge -  
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September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups

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Local Competitions:
The Wild West Throwdown - Oct 10 & 11


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