Nancy/Power Cleans/Boot Camp

SocrotesThursday July 2, 2015

***Modified Schedule tomorrow, Friday July 3*** NO 5am class***

Boot Camp:5:00-6:00pm

WOD Nancy 5 Rounds 400 m Run 15 OHS 95/65/45

Skill/Strength: EMOMx7: Min 1: 7 Power Cleans Min 2: 6 Power Cleans Min 3: 5 Power Cleans Min 4: 4 Power Cleans Min 5: 3 Power Cleans Min 6: 2 Power Cleans Min 7: 1 Power Clean Unbroken. Increase weight every minute.

Warm Up: 500 m Row then Basketball-Knockout 3 Rounds then 10 Burpees 15 Pressing Snatch Balance 20 Meter Broad Jumps (white board to Turf and back) 30 Mountain Climbers

5:00 Mercedes 45#/17:47 Molly 25/22:38 Ray 55/17:59 Phil RX/19:45 Dan B.RX/14:34

6:00 Victor 65/17:12 Erik RX/15:36 Silent Assassin RX/19:58 Andy 75/19:55 Vin 75/15:29 Andrea 40/19:43

7:00 Thee People's Coach 75/16:27 Kate 25/17:45 Brett 95# Back Squat/19:47 Emily 45/18:37

9:00 John H.45#/20:13 Johnny B. 65/18:21 Sinker 75/18:36 Sam 45 Back Squat/Row/15:03 Jose 75/19:23 Scott 95/18:48 Billy The Kid 95 Back Squat/18:31 Geri 15/18:24 Barbara 45/21:05 Ashley RX/12:09 Eddie RX/13:29 Angie 40/22:12 Genelle 45 Back Squat/20:12 Kathy 35 Back Squat/19:52

10:00 Jess D. Awesome Lifting!! Hannah Montana RX/20:14 Jen M.55#/19:54 Jeremy RX/18:17 Corinne RX/19:12 Catie 45/19:44 Matt G. RX/18:56 Danny 35/16:57 Eric 75 Back Squat Tom RX/15:05 Sarah 50/19:07 Alison 45/21:02 Jill 35/23:00

4:00 Chris E. Rx/16:23 Adrian 65/ 18:24 Shawn Rx/ 17:14 Audrey PVC/ 19:00 Jail 55/ 18:37 Doug 65/ 19:57 Kate 15/ 20:00 (4 rounds)

6:00 Reed 55/ 20:55 Ron 65/ 18:59 Dave Rx/ 12:47 Dawn Rx/ 19:47 Joanna Rx/ 19:36 Ed Row/ Bench Press/ 18:00 Alice 45/ 17:36 Anette 35/ 15:25

7:00 Debbie Rx/ 16:08 Matt B. Rx/ 21:12 Nestor 85/ 19:32 Marlene 35/18:58 Sean 45/ 19:12