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
5 x – 1 Push Press + 1 Push Jerk + 1 Split Jerk (work to a heavy set)
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Foundations
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/95/65
Burpees
* Do 100 Single-unders b/w each set (not after each set)
Conditioning
40-30-20-10
WBS
Pull-ups
Competition
5 Rounds / 3 min clock
Sled Push 100 yards 135/90/45# (5x down & back)
ME Thrusters 95/65/55#
-rest :60
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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#