2014 Regionals WOD 4/CF Kids JV & Varsity/Open Gym/Yoga

MK-Jackie-OHS Wednesday May 7, 2014

CF Kids: JV (6-12 years) 4:10-4:45pm Varsity (13-17 years) 5:00-6:00pm

Open Gym: 6:00-8:00pm

Yoga: 8:00-9:00pm Regionals Individual WOD 6 21 min Cap 50-calorie row 50 box jump overs, 24 / 20 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 20 in. 50-calorie row

Skill/Stregth: Mobility -hip floss -Foam Roll low back and spine

Warm Up: DROM 3 min DUs then 60 sec each Squat Tuck Jump Good Mornings Burpee Pull Ups KB SDHP

5:00 Jim- Matador/285 Jess J. Mod./231 Mercedes-red/228 Drop in Dave Rx 354 Vic Rx 325 Raegan-red/264 Chris M.-Matador/310 Meaghan-red/223

6:00 Vin- Matador/261 Victor- blue/135#/275 Jenny-red/283 Katie-red/256 Dennis-Matador/270 PMiddy-Rx 307 Dan B.-Rx 308 Jessca D.-red/264

7:00 MK-Matador+red/100#/224 Mac-red/226 Ray-Matador+blue/270

9:00 Beetle Rx 306 Mark 135-10-Blue/298 Grande Red 319 Eddie Rx 276

10:00 Dan 135-16-Red/268 Chelsea 90-10-Blue/281 John C 155-Red/278 John W 185-20-Green/251 Dawn 90-10-Red Matador/243 Mike V 135-Blue/277 Allen 135-14-Blue Matador/214 Steve Rx 347 Lindsey 90/307