Run-Deads-Burpees/Deadlift Prep/Boot Camp

Tuesday September 19, 2017

Boot Camp:5:00-6:00pm

WOD AMRAP 5: 400m Run Buy-In 12 Deadlifts 185/135/95 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts 225/155/105 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 6 Deadlifts 275/185/135 6 Bar Facing Burpees

Strength: Deadlift 7x3, climbing Start 30% lower then starting WOD weight and climb to 20% above final round WOD weight

Warm Up: 3 min DUs *Don't Just jump rope-practice DUs then 10 Good Mornings 10 Back Rack Jumping Squats 10 Back Rack Presses 10 Front Squats 10 Bent Over Rows

5:00 Mercedes 95-105-135\92 Coffey RX\112 Kate 65-75-85\73 Chuck 135-155-185-BJ\109 Debbie RX\70 Carolyn 95-105-135\74 Matt K. RX\114 Tim B. 135-165-185\104 Erin 55-75-75\34 Lynne 95-105-125\65 Lisa 135-155-165\61 Dan B. 155-185-235\122 Rachel L. 95\113 Jim 185-225-245\104 Iron Man Mike 95-105-135\108 Rachel P. 95-105-135\85

6:00 Jenny 85-115-135\108 Rocky 95-105-115\95 Victor 135-155-185\86 Kelley 75-75-65\68 Vin 185-195-205\121 Tim M. 135-165-165\85 Josh RX\87

7:00 Matt G. RX\75 MKMC 95-105-135\80

8:00 Tim G. RX\84 TPC 135-185-205\107 Ray RX\92

9:00 Eddie 155-185-205\106 Big Mike (Row)185-205-255\69 Wonder Woman Rx\104 Jaymi Mod. KB DL@35#s\133 Old style 85-95-115\60 Jamie 65-85-105\34 Meghan T. 95-105-135\109 Melissa 95-105-115\60 Leanne 95-105\87

10:00 Ron 155-185-205\95 Kevin 155-185-205\118 Ade Rx\105 Ed 135-165-195\87 Malopy Rx\122

4:00 Sink 155-185-205\104 Milo 135-165-195\106 Gary rx\103 Katie rx\113 Victoria rx\61 Genelle 115-135-155\79

0600 Meaghan 115-135-155 63 Nicole Row 95-105-125 Mrs. Reed 85-105-105 92 Jeremy Rx-98 Brett Rx-78 Jeny 95-105-135 76 Jess C. 95-105-135 80

0700 Drake 155-185-205 77 Dre row- Rx weight 105 Faarooq Rx 55 Matt B. Rx 82 Tim G. Rx 68