Wednesday, October 8, 2014

Squat Cleans & Spit Jerks


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 

Weekly Challenge:  Row 500m for time in fewest strokes possible


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 4:  3 Push Jerks (work to a 3 RM)

-then

C.  Max Reps PJ's @ 75% of heaviest from B

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Foundations
4 RFT
Run 400m or Row 500m
50 Air Squats


Conditioning 
For time:
30 Squat Clean & Split Jerks 135/95/65#


Competition
For time:
30 Muscle-ups
Row 2K
80' HSW

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4 Ways to improve your Clean & Jerk
Back Pain Relief (video)

WODiac
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Best Results for Yesterdays WOD
Foundations -  Jason 7 Rds  /  Julie Anderson 6 Rds + 62
Conditioning -  Dallas - "Karen" 6:55 / 13:51  |  Patty - "Karen" 7:52 / 15:55
Competition -  Daniel Smith 16:15
Masters 50-59 -   
Masters 60+ -  N/A
Barbell -  Daniel Smith 235#  /  Steph Richardson 135#
Weekly Challenge - TBA
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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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