Thursday, October 16, 2014

KBS, Box Jumps, Pull-ups

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.  Front Squat 1-1-1-1-1

C.  Max Reps Front Squats @ 75% of heaviest from B

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Foundations
For time:  (20 min cap)
200 Overhead Walking Lunges 45/25/15#
*Do 5 Burpees each time you set your plate down on the ground to rest.  If you hold your plate while resting, no burpees are required.


Conditioning 
3 RFT:  (20 min cap)
20 Alternating Single Arm Russian KBS 55/35#
15 Burpee Box Jump Overs 24/20"
10 Pull-up/T2B Combo


Competition
For time:  (20 min cap)
15 Power Snatches 95/65
50 UB Double-unders
12 Power Snatches 115/75
40 UB Double-unders
9 Power Snatches 135/85
30 UB Double-unders
6 Power Snatches 155/95
20 Double-unders
3 Power Snatches 175/105
10 UB Double-unders

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Snatch Hand Position (video)

WODiac
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Best Results for Yesterdays WOD
Foundations -  Ashton 19:06  /  Jimmy Epperson 1600reps
Conditioning -  Theresa Dohm 5 Rds + 7 reps  /  Jeremiah Williams 5 Rds
Competition -  Zach Cramer 3 Rds + 23
Masters 50-59 -  Glenn Davis (Conditioning) 3 Rds + 3  
Masters 60+ -  Deb Davis (Competition) 2 Rds + 16 reps (55#)
Barbell -  Daniel Smith 225#  /  Sarah Dunham & Lana Smith 120#
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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