Cleans-HSPU/Bench Press-Dips/CF Kids-JV/Happy BDay Jail

Monday April 10, 2017

:-) Happy Birthday Jail :-)

CF Kids:Varsity(13-17 years)5:00-6:00pm

WOD EMOM10 Odd:10 Power Cleans 135/95/65 Even:6 Kipping HSPU* *If no kipping HSPU-3 Around the World on Box.

Strength: Bench Press: 5x8 60% of 1RM established Monday 4-3. If no 1RM do it today. Bicep Curls: 3x8 45#/35# or Ladies Scale as needed. Accessory Work: 3x10 Matador Dips. Use band if needed. This work can be done on your own before or after class. If time permits complete sets in between strength work.

Warm Up: 400 m Run then 3 Rounds 5 In Place Inch Worms 10 Push Ups 15 Air squats

5am Mercedes 75 Box-10 Chuck 75 Box- 10 Kate 40 Box-10 Debbie 85 2AM-10 Mike 115 Box-10 Matt 105 Box-10 Ray 115 Box-10 Jocelyn 65 Box-10 Cyndi 65 Box- 10 Rachel (85) 65 3AM-10 Maria (85) 65 Box- 10

6am Victor 85 Box-10 Ash 95 Box-10

7am Dave 95 HSPU-10 April 85 Box-10 Josh RX 9 Matt G 135 Box-10 Pedro 115 Box-10 Jennay 95 2AM-10 Curtis RX-10 Marcia 25 15-10

9am Milo 115 Box-10 Andre 135 Box-10 Bill K 65 box-10 Grande 135 1 AM-10 Jessica 75 Box-10 Michael A (255) 135 Box-10 Jackie 65 Box-10 Mickey 115 Box-10 Tony 135 1am-10 Meaghan (90) 75 Box-10

10am Ron 115 2am-8 Sarah 85 2am-2 Melissa 65 Box-10 Chuck (255) 135 1am-10 Kristy 85 1am-2 John M (185) 115 Box-7 John P (245) 115 1am-9 Ade (205) 65 Box-10

4:00 Sinker (185) 95-1AM-10 Ehlers (205) 135-2AM-10 Jerome (235) Rx 10 Grace 45-ATW-10 Sewnig (195) 135-ATW-10 T3 135-1AM-10 Joe V. (265) 95-1AM-10 Halle 75-2AM-10 Tommy 135-ATW-10 Denis 135-ATW-10 Tom K. (205) 75-ATW-10

6:00 Katie 85-ATW-4 Gary 135-1AM-9 MKC MOD Julie 85-ATW-2 Gage 115-ATW-5 Lynne 65-ATW-MOD-10 Julia 75-ATW-3 Lori 65-2AM-6 Malachy 55-PU-3 Irvin 95-ATW-5 Dawn 75-1AM-10 MKMC 75-2AM-5

7:00 Leanne 45-ATW-5 Faarooq 95-ATW-4 Eric 135-box-10 Allison 55-MOD Matt 135-ATW-3 Kathy-45-PU-10