Clean-Lunge-Jerk/MU Work-Midline Work/Boot Camp2

RockyTuesday Dec 1, 2015

Boot Camp:5:00-6:00pm

WOD 15-9-6-3 For time Power Clean 135/95/65 Front Rack Lunges 135/95/65 Push Jerks 135/95/65

Skill/Strength: MU Tutorial Hip Pop Offs/Jumping Low Ring pulls and turnover

Midline Work 2 Rounds 20 GHD SU 20 GHD HX

Warm Up: :30 each -Hip Circles -High Leg Kicks -Jumping Jacks -Air Squats -Jumping Lunges -Inch Worms -Push Ups -Spider Lunge -Dive Bombers -Burpees Then Wrist/Forearm/Shoulder Mobiity

5:00 Mercedes 55#/7:29 Kate 50/8:43 Ray 115/12:31 Phil RX/13:33 Debbie Mod/RX Glenna 65/8:56 Anne 55/7:54 Lisa 80/7:19

6:00 Erik RX/14:04 Rocky 85/11:00 Jose 85/8:04 Tim 115/11:52 Shawn Mod/RX Victor 95/11:33 M&M 95/9:27 Silent Assassin 95/10:58 Vin 95/9:03 Jocelyn 35/10:04

7:00 Joe 115#/16:42 Jennay RX/8:39 Curtis RX/10:30 TPC 100/12:58

9:00 Gov. Beetle Rx/9:25 John Mc Rx/8:46 Bam-Bam Rx/7:10 Eddie Rx/9:36 Ethan Rx/7:58 Ed Rx/8:27 MEaghan 75/13:09 Mark 65/9:39 Sam B. 65/8:59 Christy Rx/12:34 Genelle 55/7:48 Ms. February 75/8:36

10:00 Matt J. Rx/10:04 Tiff 65/11:05 Tom Rx/10:54 KEvin 115/11:00 Fred Rx/6:45

4:00 Reed 65/9:33 Ron 115 75 Lunges/14:02 Jeremy 115/9:55 Sinker 105/10:45 Tom K 65 35#Plate Lunges/10:42 Jim B 75/9:57 Barbie 55/6:53 Chris E 115/9:44

6:00 Alice 65/10:11 Jail 65/8:04 Julie 65/9:01 Geri 55/;-) Terri 65/ 11:00 Dan Mc Mod RX+++ Malopy Rx/ 7:34 Dave May Rx/ 6:32 Matt B Rx/ 12:28

7:00 Donna 35/8:50 Steve mod/11:12 Eric B 95/16:38 Dan C :-) Andre 65/9:58 Brett 115/17:41 Nick R 105/18:37 Jcohn 75/ 15:46

Boot Camp, WODCoachComment