Front Squats, Push-ups, Back Squats, Pull-ups

WOD 

Barbell
EMOM x 7 – 5 Power Snatches (begin at 50% of 1 RM; increase load each set)

______________________________________________________________

Foundations 
3 Rounds
1 min Max Reps – WBS
1 min Max Reps – SDLHP 75/55
1 min Max Reps – Box Jumps, 20″
1 min Max Reps – Push Press 75/55
1 min Max Cals – Row
* Rest :60

Conditioning 
AMRAP 5
5 Front Squats 135/95/65
10 Push-ups (men strict)
-rest 5 mins
AMRAP 5
5 Back Squat 135/95/65
5 Pull ups

*Score = total rounds

Competition 
AMRAP 7
20 Squat Cleans 185/135
AMRAP Muscle-ups

_______________________________________________________________________

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

_______________________________________________

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

_______________________________________________________________________________

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 245#
Renee Johnson – Power Snatch 95#
Dalton – Power Clean 205#
Adam Pruett – Deadlift 225#
Easton Smith – 2 Crossovers (age 5)
Dalton – Back Squat 290#
Debbie Strobel – Back Squat 200#
Debbie Strobel – Clean & Jerk 135#
_______________________________________

Local Competitions