Thursday, October 9, 2014

Pull-ups, HSPU, Burpee Box Jumps, OHS, Power 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 500m for time in fewest strokes possible
Score = time & # of strokes
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Back Squat 1-1-1-1-1

-then

C.  Max Reps @ 75% of heaviest from B

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Foundations
3 Rounds
3 minutes Max Reps Hand Release Push-ups
2 minutes Max Reps Hollow Rocks
1 minute Rest
*Score = total reps


Conditioning 
AMRAP 15
5 Pull-ups
4 HSPU
3 Burpee Box Jumps 30/24
2 Overhead Squat 135/95/65
1 Power Snatch 135/95/65


Competition
100 Yard Sled Push on astro-turf, 180/135# (not including weight of sled)
100 KBS, 70/55#
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4 Ways to improve your Clean & Jerk

WODiac
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Best Results for Yesterdays WOD
Foundations -  I6:15an Warner 13:29  /  Jennifer Nelson 1
Conditioning -  Jeremiah Williams 6:04  /  Lana Smith 9:27
Competition -  Aaron Kuntz 19:46
Masters 50-59 -   Glenn Davis (Foundations) 14:20
Masters 60+ -  Deb Davis (Conditioning) 12:17
Barbell -  Nate Dogg 250#  /  Julie Anderson & Lana Smith 125#
Weekly Challenge -  Jason Ruegamer 13 Strokes / 1:29  |  Patty Thompson 17 Strokes / 2:16
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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#

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

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