Tuesday, October 21, 2014

Sled Push, Hollow Rocks, Pull-ups

Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
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WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 5 - 1 Clean High Pull, 2 Squat Cleans from knee (3 second pause)

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Foundations
AMRAP 20
15 Back Squats
15 Front Squats
15 OHS
15 Press
15 Push Press
15 Push Jerk
15 Deadlifts
15 SDHP
15 Squat Clean

95/65/45#


Conditioning 
For time (20 min clock):
100 yard Sled Push, 4/3 plates (45#)
100 Hollow Rocks
100 Pull-ups

*Complete in any order; no partitioning


Competition
Death by Thrusters, 115/80#


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WODiac - a daily RX of CrossFit news, links and commentary

Mastering the Bar Muscle-up (video)

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Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 - 
Masters 60+ - 
Barbell -  
Weekly Challenge -  
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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:
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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