Pyrros Dimas Training (video)
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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WOD
Bar Work
EMOM x 5 – 3 Position Snatch (increase load each set)
EMOM x 5 – 3 Position Clean (increase load each set)
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Foundations
AMRAP 20
35 KBS 35/25
30 Push ups
20 Box Jumps
Run 400m or Row 500m
Conditioning
For time (20 min cap):
100 Back Squats, 135/95/65 (from the floor)
Run 800m or Row 1000m
Competition
5 Rounds
1 min – ME Pistols
1 min – ME HSW
1 min – ME Box Jump Overs 24/20″
1 min – rest
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Weekly Challenge
5 mins – 5 attempts to find a max height box jump
Best Results:
Women – TBA
Men – TBA
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***March PR’s & Noteworthy Efforts***
Chandra Hindman – Deadlift 195#
Candice – Deadlift 175#
Melissa – Deadlift 155#
Marla – Bar Muscle-up
Devin – Deadlift 315#
Michelle – Deadlift 185#
Dallas – Deadlift 310#
Dallas – Clean & Jerk 195#
Patty Thompson – Deadlift 250#
Denise – Deadlift 235#
AJ – Deadlift 235#
Lana – Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
Patty – Power Clean 150#
Deb Davis – Back Squat 100# x 2
Jeff Anderson – Power Clean 200#
Deb Davis – Split Jerk 95#
Emily Wilkens – Deadlift 160#
Kim C – Power Clean 95#
Mayur – Power Clean 165#
Jeremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee J – Power Clean 135#
Chris S – Push Jerk 145#
Lindsay – Hang Snatch 120#