Wednesday, September 24, 2014

Run, Hang Clean Thruster

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Weekly Challenge:
10 Pulls to Row AFAP
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WOD 

Weekly Challenge:  10 Pulls to Row AFAP

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 3 - 5 Split Jerks

C.  E2MOM x3 - 5 Pause Front Squats (Strict 3 second pause at absolute bottom depth)

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Foundations
3 RFT
Run 400m or Row 500m
21 Summo Deadlift High-pull, 75/55/35
12 Burpee over bar

Conditioning 
Run 800m or Row 1000
20 Hang Clean to Thruster 135/95
Run 400m or Row 500m
10 Hang Clean to Thruster 135/95#
Run 800m or Row 1000

Competition
15 minute clock:
Max UB T2B
Max UB HSPU
Max UB HSW (3 attempts/use longest attempt)
Max UB DU's (3 attempts/use attempt with most reps)
Max UB Bar Muscle-ups
Max UB WBS
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WODiac
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Best Results for Yesterdays WOD
Foundations -  Denise Wiggington 208  /  Mitch Callahan 193
Conditioning - Dallas 218  /  Steph Richardson 178
Competition -  Brett M 9:08
Masters 50-59 -  Rony (Conditioning) 128  /  Renee Glass (Foundations) 221
Masters 60+ -  N/A
Barbell -  Drew Williams 195/135   /  Lana Smith 135/85
Weekly Challenge -  tba
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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
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

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

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