Wall Balls-Pull Ups-Deads/Snatch EMOM/CFKids

Monday December 9, 2013

CF Kids: JV (6-12 years) 3:20-3:55                   Varsity (13-17 years) 5:00-6:00 WOD

8 min AMRAP 8 Wall Balls 20/14/10 8 Pull Ups 8 Deadlifts 225/135/95

Skill/Strength: 3 Sets Max Rep Strict Pull Ups Use apprpriate band and journal band/reps per round EMOM 15 1 rep Snatch Across No less then 65% 1RM Use data from 12-5

Warm Up: DROM 20 In Place Inch Worms 15 Pry Squats 10 Squat Tuck Jumps 10 GHD SitUps 10 GHD Hip Extensions Plank Hold 1 min Then Burgener

5:00 Beetle RX/ 5+8 Mercedes 115/10/ 4+14 Anne 95/10/ 4+16 Katie 145/14/ 3+22 Wendy 135/10/ 4+23 Chuck 165/16/ 3+12 Melissa 65/16/ 3+12 Lucy 125/14/ 3+16 Chris RX/ 5+8 Vic RX/ 6+2 Lisa 135/14/ 4+15 Vin 135/14/ 5+8 Mike RX/ 3+19

6:00 Chris W. (Mod.) 6+11 Raegan RX+ (155)/ 6+4 Michelle 65/10/ 4+4 Matt (Mod)/6 Julie 115/10/ 5+3 Victor 175/20/ 3+4 Erik RX/ 3+17 Jenny RX/ 3+15 Thea RX+ (175)/ 5+16 Patrick RX/ 4+1

8:00 Dave Rx/4+8 Sam (Mod)80# KB swings/20/c2b 4+14

9:00 John Mc Rx/4+18 Rick 225/20/4 Bill 135/16/4+8 Doug 95/20/5+3 Jess D. Rx+(16)/4+12

10:00 Metz 95/14/4 Dave Rx+(25)/4+8 Gareth Rx/5+6 James 170/20/3+13 Mary Lee 45/10/5 John W. 165/20/4+8 John Rice 205/20/5 John R. 225/16/4 Curtis Rx/5

4:00 MK 80#KB/14/3+16 Joann 115/4+10 Jason B 205/20/4+16 Milo 135/20/Blue/4+20 Ron 135/10/Red/3+14 Frank 225/Red-Blue/3+22 Tammy 135/15#Thrusters/3+15 Eddie Rx 5+14 Sophie 95/10/Green/5+3

6:00 Patty Rx 3+10 Brenda 65/10/3+8 Jail 135/14/3 Allison Rx 4+16 Bisa 65/10/2+21 Paula 105/10/4 Christine 135/14/4+8 Maria 105/14/4+4 Mike A. Rx 4+13 Dan L. 165/20/4+5 Malopy Rx+ (25) 5+1 Steve Rx 5+6 Gary Mod/4+7

7:00 Shawn Rx 4+1 Ed O. Rx 5+3 Erik 135/14/ 3+12 Meghan 85/14/4+12 Mikey M. Rx 3+2 Dee 55/10/5 Dennis Rx 3+8 Jim S. Mod 6+13 Matt B. 225/20/band/ 3+9 Adrian 135/20/4+9 Jes W. 175/14/3+5 Gigi 65/14/4

 

 

CFB Kids, WODCoachComment