Monday, October 6, 2014

Pull-ups, GHDSU, Ring Dips


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 500m for time in fewest strokes
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WOD 

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

B.  EMOM x 5:   1 Snatch High-Pull + 2 Snatches (top of knee)

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Foundations
21-18-15-12-9-6-3
Front Squats 95/64/45 (do 5 burpees if you rest during a set)
Box Jumps 24/20"

Conditioning 
3 RFT
21 Pull-ups
15 GHDSU
9 Ring Dips

Competition
For time:
5-4-3-2-1 Squat Snatches, 155/95
18-15-12-9-6 Burpees Over Bar

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Foot work on the Split Jerk (video)

WODiac
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Best Results for Fridays WOD
Foundations -  Aubrey Baker 11:02  /  Jay Webster 11:45
Conditioning -  Zach Cramer 48 reps  /  Julie Anderson Anderson Anderson 43 reps
Competition -  Jameson 15:56
Masters 50-59 -   Deb Strobel (Foundations) 15:39  /  Tony Sterk (Conditioning) 26 reps
Masters 60+ -  N/A
Barbell -  Steph Richardson 195#x3 / Cameron Donaldson 275#x3
Weekly Challenge - Zach Cramer 127.4 /  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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