Tuesday, October 14, 2014

Step ups, Atomic Sit-ups, Wall Climbs

Weekly Challenge:
Max Effort Toes to Bar/Knee-ups
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Touch and Go Full Cleans 3-3-3

C.  Max Reps, Touch & Go  @ 75% of 3 Rep Max from B

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Foundations
AMRAP 20
Run 400m
7 Power Snatches 75/55/35#
7 OH Squats 75/55/35#
7 Snatch Balance 75/55/35#


Conditioning 
3 FRT (20 min cap):
15 Front Rack Step ups, 95/65#, 20" box
10 Atomic Sit-ups 45/25/15# plate
5 Wall Climbs


Competition
21-15-9 for time (20 min cap)
Deads 315/225/185#
Run 800m after each round

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4 Ways To Improve Your Snatch
4 Ways to improve your Clean & Jerk

WODiac
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Best Results for Yesterdays WOD
Foundations -  Kristen Crane 13:12  /  Drew Williams 15:06
Conditioning -  Steph Richardson 60 reps  /  Jason Ruegamer 51 reps
Competition -  Dallas Hindman 6 rds + 33 reps  /  Lindsay Morgan 4 rds + 59 reps
Masters 50-59 -  Tony Sterk (Conditioning) 20 reps  /  Renee Glass (Foundations) 18:16
Masters 60+ - N/A
Barbell -  Steph Richardson 95#  /  Daniel Smith 185#
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#
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:
The Wild West Throwdown - Oct 10 & 11
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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