Thursday, October 2, 2014

Burpees, Thrusters


mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
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Weekly Challenge:
Row 500 meters for time
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WOD 

Bar Work:
A.  Burgerner Warm-up & Skill Transfer 

B.  10 mins:  5 x 3 Front Squats

C.  Max Reps Front Squats at 80% of B

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Foundations
For time
100 Air Squats
100 Hollow Rocks
100 Hand Release Push-ups

Conditioning 
4 Rounds
2 minute clock
15 Burpees
Max reps Thrusters 95/65
-rest :90

Competition
HSW length of building
Run 800 or Row 1000
30 Deads 275/185#

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Drop Jerk (video)

WODiac
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Best Results for Yesterdays WOD
Foundations -  Kelli Kelley 4:47 / Denise Wiggington 5:28 / Jimmy Epperson 6:55
Conditioning -  Jeremiah Williams 7:03
Competition -  N/A
Masters 50-59 -   Glenn Davis (Foundations) 8:17
Masters 60+ -  N/A
Barbell -  Daniel Smith 255#  /  Julie SMith 125#
Weekly Challenge - Nate Dogg 1:33  /  Heather Williams & Kelli Kelley 1:50
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October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up

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

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