“Nancy”
5 rounds for time of:
- 400m run
- 15 overhead squats (95/65#)
WOD Notes: This is a benchmark WOD, and one of our “ICA Benchmarks” for June. Despite being 5 rounds, this workout can be completed in less than 15 minutes by the fastest athletes, and should be under 20 minutes for most. (Run fast!) We will have a 25 minute time cap. New members, and anyone with shoulder issues, should scale to back squats or front squats at approximately 50% of your 1 rep max.
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15 mins is swift fam
Compare to: https://iron-cross-athletics.com/2014/01/14/daily-wod-jan-15-2013-2/
Anyone want to make this up on Thursday around 5:00 PM?
6:15
Pete P. 18:43 (75FS, 17calAB)
Faith 17:47 (45FS)
John C. 16:32 (65FS)
Jenn 14:57 Rx PR!
Ryan 14:44 Rx
Tiffany 18:30 (45FS)
Frank N. 17:30 (65FS)
Tom 20:00 (105FS)
KTL 18:06 (55)
Nicole 15:50 (65FS)
Ceil 18:28 (85FS)
KTS 16:21 (60>Rx)
Dan 14:09 Rx PR!
Fili 17:52 Rx 2.5min PR!
Craig 15:05 (95FS, 20calAB)
6PM Results
Angie 16:14 (Row, 45 FS)
Sierra 16:03 (Row, 65 FS)
Nik 13:47 Rx PR!
Erin 16:42 Rx PR!
Curtis 15:57 (100 FS)
Jeff 22:53 (75 FS)
Nicole 16:25 (row, 35 FS)
Frank 17:19 (75, OHS/FS)
Jimbo 16:44 Rx
Results:
9:30
Zoo 17:36 Rx
Ray Z 18:07 (75)
Christine 18:31 (65FSx10)
Moira 19:18 (40# BS)
Brooks 17:29 (500m row, 75 FS)
Steve P. 18:14 (115 BS)
Drake 17:47 (75)
Mitch 16:46 (75FS)
JOhn 13:22 Rx PR!
4:00
Isadora 10:31 (26 goblet squat x10)
Mike C. 17:43 Rx
Rey 15:39 (row, 65FS to 20″)
Heather 17:22 Rx
Ash 17:31 (75 BS)
Kristen 20:05 (45 FS)
Ron 🙂 (95 FS, bike)
EQ 🙂
Duris 14:33 (135 BS)
Caine 13:14 (75)
Shawn 17:29 (80FS)
Danielle 18:35 (50)
Patrick Z. 14:15 (95×8 FS)
Vicki 14:45 Rx
Tom S. 18:02 FS
Luke 13:50 (75 UP FS)
Pat B> 17:31 (95FS)
Catherine 13:45 (75 BS)
Bob K. 16:28 (UB 75)
Connor 15:21 (95 BS)
5:00
Boelker 12:32 Rx PR!
Kelly K. 19:27 Rx
Tim 20:27 (95 FS)
Kenny 17:02 (75 BS)
Leland 14ish (3 rds, 45# BS)
Sarge 17:04 (row, 33)
Robbie 🙂
Daria 19;25 (row, 50 BS)
Patrick S. 14:00 Rx
Chase 18:45 FS
tav 16:49 Rx
Wes 19:30 (75# thrusters)
Sabol 16:16 (FS)
7:00
Elissa 15:44 Rx
Woodson 17:39 (95FS)
Smith 22:13 Rx
Quinn 16;03 (75)
Rocco 15:35 (75)
Chris M> 20:18 (75)
Cindy 14:01 (65FS)
Karen 21;39 Rx
Emma 21:50 (45 FS)
Erik 20:27 (100FS)
Megan 22:03 (45)
Rob G> 21:08 Rx
Sara K. 21:06 (200m, 25 FS)
Marissa 18:50 (row, 45 FS))
Sigal 16:57 (65d)
*16:44 for me
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