Friday, October 10, 2014

Row, Box Jumps, Push Press


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.  Power Snatch 5-5-5-5

-then

C.  Power Clean & Jerk 5-5-5-5

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Foundations
For time
100 Single-unders
21 Squat Clean Thrusters 95/65/45
200 Single-unders
15 Squat Clean Thrusters 95/65/45
300 Single-unders
9 Squat Clean Thrusters 95/65/45


Conditioning 
3 RFT
Row 500m or Run 400m
30 Box Jumps 24/20"
20 Push Press 115/80#


Competition
21-15-9
UB Thrusters 95/65
UB Pull-ups

* Do 5 Burpees each time you break during a set
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Camille LeBlanc Bazinet Hang Snatch 160x5 (video)
4 Ways to improve your Clean & Jerk

WODiac
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Best Results for Yesterdays WOD
Foundations -  AJ Webster 369 reps  /  Jay Webster 348 reps  
Conditioning -  Jeremiah Williams 7 Rds + 5 reps  /  Sarah Dunham 6 Rds
Competition -  Zach Cramer 11:36  /  Dainelle Herl  14:08 (35# KB)
Masters 50-59 -  Gary Glass (Competition) 18:15  /  Stuart Grimsley (Conditioning) 5 Rds
Masters 60+ - 
Barbell -  Josh Aterberry 385#  /  Ashton 185#
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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