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Open WOD – Mar 16, 2013

9:00 pm

“Open 13.2”

AMRAP in 10 minutes of:

  • 5 shoulder-to-overhead (115/75#)
  • 10 deadlift (115/75#)
  • 15 box jumps (24/20″)

WOD Notes: Get ready to crush this WOD ICA!! Each class will begin with a group warm up, so you do NOT have to show up early to warm up in the warehouse (unless you want to).  The shoulder-to-overhead can be a shoulder press, push press, push jerk, or split jerk. Deadlifts must be conventional (no sumo). Box jumps will include a full hip opening while showing control on the box. You can step up or jump for Rx. For a complete list of rules click here. For a video demonstration of the standards see below:

 

8 Comments leave one →
  1. Lindsey permalink
    10:22 pm

    Good luck ICA peeps!!! 🙂

  2. Sarge permalink
    12:16 pm

    Results!

    9am
    Jackie T 180
    Todd V 215
    Levy 221
    Rick K 150
    Tom F 147
    Natalie 155
    Sara R 153
    Nikki W 245
    Tiana 237
    Mike V 250
    Jacki N 190
    Emily L 160
    Buzz 211
    Dan E 207
    Sabol 210
    Kim H 195

    10am
    John W 289
    Jess V 210
    Mark K 270
    Sarge 200
    Tom P 212 (HPC)
    Phil Z 241
    Killa 255
    Ron 138
    Sajan 171 (75#)
    Chamberlain 236
    Paul R 165
    Moira 232 (15)
    Anna 196 (55)
    Mel 170 (65)
    McGonigal 215
    Laurie 193
    Korba 240

    11am
    Katie 290 (55)
    Rey 210
    Jerry 167 (75)
    Caba 123
    Hoagie 165
    Chase 208
    Nick V 236 (20″)
    Sidlo 190
    Jackie B 180
    Dani 232
    Roydan 176

    KOP special guests:
    Vinny 263
    Tobin 246
    Keith 222
    Joe Comly 209
    Dan M 183

    Great effort from everyone this morning. The gym was on fire! 🙂

  3. Garrett permalink
    1:26 pm

    Freakin Awesome results ICA!

    • Lindsey permalink
      2:13 pm

      Nice job ICA!! Awesome scores!!!

    • Brendan permalink
      2:51 pm

      I concur.. Great job everyone serious numbers today!

  4. Nick V permalink
    3:04 pm

    Great coaching and encouragement from the whole ICA family as usual, but for dispensing sage advice with brew in hand I think Kehl wins the MVP award for the morning.

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