Deads, Pull-ups, Front Squats, Double-unders

by | Jun 23, 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 

Barbell 
A) EMOM x 5 @ 70% – 1 Snatch High Pull + 1 Power Snatch + 1 Full Snatch
B) Dips, 5×5 (if possible, add weight each set)
C) Double or Triple Unders, 5×10 (attempts)

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Foundations

3 RFT
30 Reverse Hypers
30 Hand Release Push ups
30 Hollow Rocks
30 OH Lunges 45/25/15# plate

Conditioning
5 RFT
Run 400m or Row 500m
21 KBS, 70/55/35#

                               
Competition 
For time:
75 UB Double-unders
50 HSPU
75 UB Double-unders

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Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women – tba
Men – tba
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***June PR’s & Noteworthy Efforts***

Glenn Davis – Back Squat 240#
Chris Havenstein – Back Squat 195#
Renee Johnson – Back Squat 190#
Tony Sterk – Back Squat 240#
Heather Williams – Back Squat 125#
Deb Davis – Back Squat 120#  /  Deadlift 175#
Heather Williams – Front Squat 80#
Tom Wynn – Push Jerk 245#
Damon Crowley – Squat Snatch 120#
Marla – Squat Snatch 100#
Damon Crowley – Power Clean 155#
Taylor Simmons – Squat Snatch 105#