Friday, October 17, 2014

Clean & Jerk, Pull-ups, Push-ups, Air Squats

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
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WOD 

Weekly Challenge
Max Unbroken Toes to Bar or Knee Ups

Bar Work
A.  Burgerner Warm-up & Skill Transfer with a partner

B.  Power Snatch:  5-5-5-5 (10 min cap)

C.  Power Clean & Jerk:  5-5-5-5 (10 min cap)

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Foundations
3 RFT:
Run 800m or Row 1000m
21 Burpees
12 Deadlifts 185/135/95#


Conditioning 
For time:
10-8-6-4-2 Clean & Jerk, 135/95/65#
2 Rounds of 'Cindy" after each set


Competition
21 Thrusters 115/80
21 Strict Pull-ups
15 Thrusters 135/95
15 C2B
9 Thrusters 155/105
9 Bar Muscle-ups


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The Sitting Solution (article)

WODiac

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Best Results for Yesterdays WOD
Foundations -  Amanda Slagle 12:01  /  Jesse Wright 14:02
Conditioning -  Dallas Hindman 11:38  /  Renee Johnson 14:46
Competition -  Brett M 15:37  /  Angela Gann 186 Reps
Masters 50-59 -  Stuart Grimsley (Conditioning) 17:40
Masters 60+ -  N/A
Barbell -  Mike Carpenter 265#  /  Lana Smith 170#
Weekly Challenge -  Aaron Kuntz 42  /  Patty Thompson 22
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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
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#

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Local Competitions:
The Wild West Throwdown - Oct 10 & 11
Muscles for Maternity - Nov 1
Battle Over Redlands - ?
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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