Wednesday, October 1, 2014

C2B, Snatch


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 

***Weekly Challenge:  Row 500m for time

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

B.  EMOM x 5:  3 Split Jerks (work to a heavy set)

C.  Max Reps Split Jerks at 75% of heaviest from B

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Foundations
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135/95#
Box Jumps/Step-ups, 24/20"

Conditioning 
5 RFT
12 C2B
9 Squat Snatch 95/65#

Competition
30 Muscle Up's
Row 2000m
30 Alternating DB Snatches, 90/60#

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2 numbers that will make you a better rower

WODiac
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Best Results for Yesterdays WOD
Foundations -  Renee Johnson 19:57
Conditioning -  Daniel Weatherholt - 150 WBS 6:43  /  Patty T - 150 WBS 8:43 & 19:01
Competition -  Ryan Meyer 300  /  Lindsay Morgan 246
Masters 50-59 -   N/A
Masters 60+ -  N/A
Barbell -  Cameron Donaldson 225#  /  Julie Anderson 115#
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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