Back Squats, Pull-ups

by | May 15, 2015 | WOD | 0 comments

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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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WOD 

Bar Work 
A) Snatch 3-2-1-1-1
B) Clean & Jerk  3-2-1-1-1

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Foundation
10 RFT
9 Sit ups
7 Box Jumps or Step ups, 24/20
5 Burpees

Conditioning
4 Rounds of:
2 Min Clock
21 Back Squats 135/95/65 (from the floor)
AMRAP Pull-ups
-rest 2 mins

*Score = total pull-ups

                                                                                     
Competition 
For time:
225/135/95#
30 Deads
20 Back Squats
10 Bench Press
5 Power Cleans
3 Front Squats
1 Bear Complex (S2O anyhow)

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Weekly Challenge
Max UB Touch and Go Clean & Jerks (no pausing), 135/95/65

Best Results:
Women –
Men –
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***April & May PR’s & Noteworthy Efforts***

Gary Glass – Front Squat 275#
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# / Clean & Jerk 210#
Curtis Hackler – Snatch 185#
Josh Wright – Snatch 210 / Clean & Jerk 280#
Damon – Snatch 100#  /  Clean & Jerk 140# / Strict Press 105#  /  Squat Clean 145#
Renee Johnson – Snatch 95#  /  Clean & Jerk 130# / Shoulder Press 95# /  Squat Snatch 105#
Candice – Deadlift 195#

Chandra Hindman – Deadlift 195#
Melissa – Deadift 155#
Marla – Bar Muscle Up!!!
Marla – Snatch 95#
Devin – Deadlift 315#
Michelle – Deadlift 185#
Dallas – Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty – Deadlift 250# / Power Clean 150#
Denise Wiggington – Deadlift 235#
AJ Webster – Deadlift 235#
Lana Smith – Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
Deb Davis – Back Squat 100# x 2
Jeff Anderson – Power Clean 200#
Emily Wilkins – Deadlift 160#
Tom Wynn – Wall Squat w/ toes touching  /  Push Press 225#
Sarah Dunham – Clean 155#  /  Snatch 120#