Jerks and PUs

Socrates

Friday August 2, 2013

CF Kids: Varsity (13-18 years) 2:00-3:00

WOD

10-1 Jerks 185/135/95 2-20 Pull Ups Each Round you will go down 1 rep on Jerks and up by 2's on Pull Ups. 10,9,8,7,6,5,4,3,2,1 Jerks 2,4,6,8,10,12,14,16,18,20 Pull Ups

Skill/Strength: Lateral Wall Walks 10 minutes working handstand holds then walking laterally.

Warm Up: 200m Run 15 GHDSU 15 Hip Extensions 10 Strict Pull ups 10 Ring Dips 10 Reverse Lunge Reach (alternating Samson Stretch) 10 Wall Facing Squats Band Pull Aparts DROM

5:00

Beetle 135/ 21:09

Rick 95/ 20:14

Allison 85/ 20:58

Mercedes 55/ 21:10

Maria 65/ 22:00

Grande RX 24:50

6:00

Matt B 95/ 23:01

Victor 95/ 20:33

Art 95/ 23:50

Raegan 105/ 18:30

Jo 65/ 19:49

Dan B 115/ 22:22

Sez 95/ 20:49

Katie 70/ 20:43

Jenny N 85/ 21:48

Chris W 155/ 18:12

Intern 135/ 21:14

7:00

Lynne 35/ 19:36

Michelle 55/ 18:52

9:00 Dave 125#/20:43 Bill 95/21:54 Angie 55/ 19:10 Jess D 65/15:01 Liam 105/ 19:26 James 75/ 14:10

10:00 Ashley 55/30:23 Jenni 95/27:19 Steve 160/ 27:25 Gareth 120/16:53 Jackie 95/ 34:27 Fred Rx 20:30

4:00 John Mc. 186/ 29:03 Matt G. 135/ 25:03 Ed O'K. 125/ 19:41 Joe P. 135/ 18:08 Sean McG. 135/ 21:30

5:00 Nick 185/ 56:35 Janelle 65/ 19:11 Christine 55/ 13:11

6:00 Tracy 55/ 18:42 Ron 95/ 30:35 Ed 115/ 23:04 Melissa 75/ 25:44

CFB Kids, WODCoachComment