Tuesday, December 30, 2014

Back Squats, Push Press, Deads


Weekly Challenge
Row 500m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
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WOD 

Bar Work  
EMOM x 7 - 3 UB T&Go Clean & Push Jerks (begin at 60% of 1 RM)
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Foundations 
For time / 20 Minute Cap:
100 Lunges - 10 Hollow Rocks
80 Lunges - 20 Hollow Rocks
60 Lunges - 30 Hollow Rocks
40 Lunges - 40 Hollow Rocks
20 Lunges - 50 Hollow Rocks


Conditioning 
For time / 20 Minute Cap:
30 Back Squats, 135/95/65#
30 Push Press, 135/95/65#
30 Deads, 135/95/65#
*One bar, no racks


Competition 
AMRAP 12
50 Double-unders
2 Bar Muscle-ups
3 Power Snatches 135/95
4 Box Jumps, 30/24
5 Strict HSPU
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Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations - Arrow - 9rds  /  Stacy Lard - 9rds + 102 reps
Conditioning - Dallas 11:46  /  Renee Johnson 14:39
Competition -  Patty 18:42  /  Tim Dunham 19:28
Masters 50-59 - Dave Strobel (Foundations) 7rds + 70reps  /  Stuart Grimsley (Conditionig) 17:20  /  Deb Strobel (Competition) 19:27
Masters 60+ - Deb Davis (Conditioning) 16:16
Barbell -  Mitch 165#  /  Steph Richardson 90#
Weekly Challenge -  tba

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December PR's & Noteworthy Efforts
Josh Ennis - Power Clean 205#
Daniel Smith - Squat Clean 285# / Push Press 240#x2
Patty Thompson - Squat Clean 130#
Lana Smith - Squat Clean 140#
AJ Webster - 4 consecutive kipping Pull-ups
Marla - 10 Butterfly Pull-ups  /  Push Jerk 130#
Brett M - Push Jerk 255#
Deb Davis - "14.2" 59 reps...last year only 9 reps
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#

Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 235#
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Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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