Row-Push Up/Pull Up-Front Squat/Pull Up Complex-Dips/Boot Camp/Happy BDay Jeremy

i shape meTuesday February 16, 2016

***Happy Birthday Jeremy***

Rx Jump Rope Double Under Clinic this Sunday 9:00am, $50 admission, $80 w/ custom Jump rope. Click here to register.

Boot Camp w/ Jess:5:00-6:00pm

WOD EMOMx15 5 rounds of: Min 1: 16/12 Cal Row (If more athletes than rowers grab partner and share a rower) Min 2: 6 Push Ups + 3 Kipping HSPU Min 3: 2 Front Squats 185/135/95

Skill/Strength: EMOMx5 5Pull Ups+4C2B work for unbroken

Dips 3x10 Matador or Rings -if you have a MU get up on rings and dip there

Warm Up: :45 each x2 Ring Rows Jumping Lunges Box Bear Walks Push Press w/ Empty Bar then Shoulder/forearm mobility

5:00 Mercedes Box/70# Anne 2AM/85 Chuck 2AM/95 Kate Box/65 Ray Box/165 Rich Box/115 Mel Box/105 Meghan Box/95 Deb Mod/85#/RX+ Matt K. 2AM/185

6:00 Erik 165# Josh 1AM/135 Jose Box/115 Katie 2AM/115 Tim 1AM/155 Michelle Box/65 Phil 1AM/185 Vinsanity 2AM/115 Jennay 2AM/135 Dan RX William 1AM/115

7:00 Shawn 1AM/155# TPC 145#

8:00 Gary Rx+225# Fred Rx Jackie 1AM/135

9:00 Beetle Rx Rachel 1AM/95 John Mc Rx Magic Milo Box/115 Eddie Rx Dan S. Box/135 Meaghan Box/105 Sophie Swift Box/105

10:00 Ed Box/185 Randy Bpx/115 E-Money Rx+205# Sam B. Box/95 Metz 2AM/55 Amy 2AM/65 Dawn 1AM/75

1:00 Sam Rx+226#

4:00 Angie box/85 Jim box/135 Sink 155 Barb box/85 Ehlers 2am/155 Doug box/135 MKR box/95 Tom box/185 Sarah 2am/85 Ron 2am/135 Christy box/135 Jen M. box/95 Geri box/45 Kevin 155 Kate box/100 Amy box/55 Alice box/65

6:00 Greg box/85 Ian box/100 Joanna 3am/95 Drake box/155 Ashley 1am/135 Dave M. Rx +230 Juliette box/55 Matt G. 2am/185 MKC 2am/115 Glenna box/95

7:00 Miller box/135 Sonntag box/155 Steve R. box/75 Matt B. box/165 Nick R. box/135 Eric box/135 Brett box/135 Terri 2am/85 Dan 95