HSPU-Snatch-Lunge/Pistols-Dips/Boot Camp

begin todayTuesday March 8, 2016

Boot Camp with Jess:5:00-6:00pm

We will NOT be programming "Jackie" in a daily WOD. For those in the Nutrition Challenge, please find time to get it done by Thursday and submit results to me. Wednesday Open Gym would be a great time to do it. The Dunk Tank Truck will be here all afternoon starting at 2:00pm. The Box will be open all afternoon after 2:00, so come in anytime and get your "Jackie" in. I will need original score and new score. Also I will need all results from Body Comp Test, original and new score from this coming Wednesday.

We have come up with a scoring system for each individual athlete. We will then take the numbers which correspond with % change in Body Mass change and "Jackie" time change and tally a team score. The team attendance score will be tea average weekly attendance which we have been posting throughout. This is to level the field for the 2 teams which have 5 members. Pt system suggestion % difference .1% -5% 1 5.1%-10% 2 10.1%- 15% 3 15.1%-20% 4 20.1% + 5 We will then separate each category; Attendance, Jackie, Body Mass and score each on a point system of 1-10 (10 for 10 teams) with 30 being the highest score possible. So, a team which consistently comes in 5th place in all three categories can will the whole event on points. So, although you may not have high marks on attendance, you can make up a lot if you followed your nutrition and if you shave time on your "Jackie' workout.

WOD AMRAP 16 5 HSPU 7 Power Snatches 95/65/45 9 Front Rack Lunges 95/65/45

Skill/Strength: Pistol Skill Work -Candlesticks -Stading on box, leg hanging -Low box squat Pistol -Plate Pistols

Dips Rings/Matador 5x5 Advanced-Weighted Dips

Warm Up:

5:00 Mercedes Mod/RX/8+12 Kate Box/35#/5+14 Joe Box/75/8+10 Gary RX/5+1 Adrian Box/95/6+6 Glenna Box/45/7+12 Rich Box/75/7+12 Lynne Box/25/5 Julia Box/45/7 Meghan Box/55/6+1

6:00 Katie 2AM/65#/7+9 Erik RX/6+15 Mike RX/6+18 Mr. Jefferson Box/65/7+14 Jenny 2AM/65/6+5 Vinsanity 2AM/75/7+7 Amy Box/35/7+17 Dan B. RX/7 Michelle Box/45/7

7:00 Curtis RX/7+12 William Box/65#/7+10 Shawn RX/6+8 TPC 75#/6+14

9:00 Angie "Jackie" Red+Blue 12:18/Push Ups-65# Pwr Clenas-Lunges/6+4 Sinker 1 Abmat-75/5+11 Jess C Box-65/5+12 Sophie Box-65/6+12 Christy Box-65/5+12 Meaghan Box-65/5+12 Dan S Box-75/6+7 Mark Box-55/7+4

10:00 MKC 2 Abmats-65/6+3 Kevin Rx 7+7 Keith Box-65/7+3 MKR 3 Abmats-65/4+7 Ethan Rx 6 Amy K 2 Abmats-45# OHS-45# Push Press/6+2 Kristy Box-25/4+18 Fred Rx 7+1

4:00 Beetle Jackie RX/7:52 Mrs. Reed 2AM/55#/7+5 Jail 2AM/55/6+12 Jen M. Box/55/7+5 Greg Box/65/6+5 Kate Box/65/6+7 Jim Box/65/6 Rachel Box/45/8+5 Julie G. Jackie-Green/9:12

6:00 Debbae The Jackie Special/7:54 Mel Jackie Rx 10:31 Corinne 1am/6+4 Sarah R Box/55/7+8 Alice box/55/6+9 Dawn 1Am/55/6+2 Felipe Rx/5+6 Josh 1AM/ got excited when the wod was over and went for a run with Ashely. Never saw him again........ Drake Box/5+5 Dave May Rx+115/8+10 Ed ORyan Rx/5 Tony 1AM/5+13 MAtt Box/5+7

7:00 Donna box/35/ 6 Allie Rx/6+12 Andre Box/75/ 6+13 Brett box/4+9 Robbie Rx/7+22 Nick R box/ 3+15 Ian box/65/5+9 Dan C Front squat/ 2 Jcohn box/ 75/ 4+9