Monday, October 13, 2014

WBS, Burpees

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

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Touch and Go Full Snatches 3-3-3-3

-then

C.  Max Effort Unbroken set @ 75% of 3 Rep Max from B

____________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps, 24/20"
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean 95/65/45#


Conditioning 
EMOM x 12
10 WBS 20/14#
Max Effort Burpees

*Score = total Burpees


Competition
AMRAP 20
20 GHD Sit-ups
30 Double-unders
40' Handstand Walk

____________________________________________________

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

WODiac
_______________________________________________

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

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#

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

No comments:

Post a Comment