Tuesday, October 7, 2014

Wall Ball Shots, Double-unders, T2B


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.  EMOM x 5:   1 Clean High-Pull + 1 Power Clean (knee) + 1 Squat Clean (high-hang)

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Foundations
AMRAP 20
50 Single-unders
5 Power Snatches 95/65/45#
7 Burpees
7 Power Clean & Jerk 95/65/45#


Conditioning 
For time:
150 Wall Ball Shots
100 Double-unders
50 T2B


Competition
For time:
1 Dead 315/225
2 Squat or Power Clean 225/135
3 Squat or Power Snatch 185/115
4 DB Snatch 90/60
5 Bar Muscle-ups
6 Strict HSPU
7 Back Squat 225/135
8 Burpee Box Jumps 30/24"
9 T2B/Pull-up combo
10 Front Rack Step Ups, 115/75, 20" box

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Back Pain Relief (video)

WODiac
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Best Results for Yesterdays WOD
Foundations -  Dallas 10:20  /  Kristin Crane 11:14
Conditioning -  Jesse Wright 11:05 /  Kelli Kelley 14:11
Competition -  Steph Richardson 10:03  /  Josh Wright 7:14 
Masters 50-59 -   Glenn Davis (Foundations) 14:57  /  Deb Davis (Conditioning) 12:04
Masters 60+ -  N/A
Barbell -  Nate Dogg 155#  /  Julie Anderson 90#
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 - 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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