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Daily WOD – Jun 8, 2018

9:04 pm

James on a KB swing!

AMRAP in 5 minutes of:

  • 5 bar muscle ups (sub = 5 strict pull ups)
  • 5 power snatches (155/105#)

Rest 3 minutes then AMRAP in 5 minutes of:

  • 10 burpees
  • 10 front squats (155/105#)

Rest 3 minutes then AMRAP in 5 minutes of:

  • 15 box jumps (24/20″)
  • 15 deadlifts (155/105#)

Iron Phoenix Notes:  Approximate heat times can be found HERE.  The standards briefing and intro will be held at 7:50 so that first heat will kick off promptly at 8:10. We are hoping the final event (for top 5 men and women) will start before noon. Get ready!

3 Comments leave one →
  1. Curtis Wasilchick permalink
    6:35 am

    Not that i would win because of peeps like Dan and Jenn but I’m sorry I’m gonna miss the Iron Phoenix competition. I have a mud run tomorrow morning!!!

  2. Sarge permalink
    7:09 pm

    6pm Results

    Jami 4+5 | 3 | 2+15 (RR, situps/KB, stepups)
    Nik 3 | 3+15 | 4
    Douglas 🙂 | 3 | 3+3
    Derek 2+5 | 2+9 | 3 (75, 95)
    Don 3 | 3+4 | 3+10
    Bob K 4+4 | 3+6 | 2+17 (44KB)

  3. Nikki permalink
    4:22 pm

    4pm
    Caine -, -, –
    Ceil 5+7, 2+16, 3+1 (PC 85/95, RR, 16″)
    Sofia 5+5, 3+12, 2+14 (PC, 55, RR)
    Chris S -, -, – 🙂
    Kyle 3+0, 1+8, 🙂 (125, 95, 125, PU)
    Steve 3+9, 2+3, 4+0 (95, PU, 115)
    Curtis 3+7, 1+10, 1+15 (65/95/115, PU)
    Heather 4+5, 2+16, 2+20 (105 PC, PU)
    Cindy -, -, –
    Mike C 5+0, :), 🙂
    Jeff 4+5, 2+12, 2+24 (PU, 75/105/135)
    Sillup 2+7, 2+10, 2+29 (135)
    Austin 2+7, 3+8, 3+2 RX

    5pm
    Dave 4+0, 3+10, 3+10 (135, PU, 155)
    Fili 4+0, 3+1, 2+5 (155 PC, PU, BS)
    Sabol 3+5, 3+0, 2+26 (scale)
    Chris M -, -, – (75, PU)
    Frank 3+6, 2+10, 2+21 (135, PU)

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