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Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
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WOD
Bar Work
A) EMOM x 5 – 3 Position Snatch @ 70%
B) EMOM x 5 – 3 Position Clean @ 70%
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Foundations
AMRAP 20
Run 200m
10 Burpees
30 Hollow Rocks
Conditioning
AMRAP 20
50 Cal Row
40 WBS 20/14/10#
30 KBS 55/45/35#
20 T2B
10 HSPU
Competition
AMRAP 20
Run 400m
1 Dead 345/225/155
3 Squat Cleans 185/135/95
5 Push Jerks 185/135/95
3 Muscle ups
1 L-sit Rope Climb (touch head to ceiling)
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Weekly Challenge
AMRAP 1 minute: Burpees
Best Results:
Women – TBA
Men – TBA
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Jess Wade – Front Squat 105#
Renee Johnson – Ring Muscle-up!!!!
Julie Anderson – Pistols & Strict Pull-up
David Wilkins – Front Squat 200#
AJ Webster – 26 Double Unders
Michelle – Back Squat 135#
Melissa – Back Squat 135#
Dalton – Back Squat 315#
Stuart – Front Squat 265#
Stuart – Clean & Jerk 210#
Curtis Hackler – Snatch 185#
Josh Wright – Snatch 210 / Clean & Jerk 280#
Damon – Snatch 100# / Clean & Jerk 140#
Renee Johnson – Snatch 95# / Clean & Jerk 130#
Renee Johnson – Shoulder Press 95#
Candice – Deadlift 195#
Renee Johnson – Snatch 95# / C&J 130# / Shoulder Press 95# / Squat Snatch 105#
Damon – Strict Press 105# / Squat Clean 145#