Wednesday, December 31, 2014

Thrusters, C2B


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

Weekly Challenge

Bar Work  
Every 1:30 x 3 - 5 Squat Snatches (begin at 50% of 1 RM)
-recover/reset 1:00
Every 1:30 x 3 - 5 Clean & Jerks (begin at 50% of 1 RM)
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Foundations 
5 Rounds / 3 min clock
30 KBS 55/35/25
Max Reps Burpees
*Score = total Burpees


Conditioning 
5 Rounds:
:45 Thrusters 115/80#
:45 C2B
-rest 1:30

*Score = total reps


Competition 
AMRAP 15
30 Clean & Jerks 135/95
30 WBS
21 Clean & Jerks 155/105
30 WBS
15 Clean & Jerks 185/120
30 WBS
9 Clean & Jerks 225/145
30 WBS
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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 - Lindsay 11:24
Conditioning - Rhett 4:29  /  Lana 8:15
Competition -  Paul Richardson / Josh Wright - 5 Rds
Masters 50-59 - Glenn (Conditioning) 5:53
Masters 60+ - Deb Davis (Conditioning) 6:26
Barbell -  Josh Wright 235#  /  Julie & Lana 115#
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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