Make Up Day – Nov 15, 2012

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Snatch balance 3 reps @ 50% of 1 rep max OHS then hang snatch 3-3-3-3-3
  2. Complete for time in any order 100 wallballs and 200 double unders
  3. Back squat 3-3-3-3-3 then AMRAP in 5 minutes of 1 power clean (185/110# NTE 80%), 1 C2B pullup, 2 and 2, 3 and 3 and so on
  4. Complete 10-9-8-7-6-5-4-3-2-1 reps of ring dips, situps and shoulder to overhead (115/75#)
  5. “300” – Complete for time 25 pull ups, 50 deadlifts (135/95#), 50 push ups, 50 box jumps (24/20″), 50 floor wipers, 50 DB clean and jerks (35/15#), 25 pull ups

Community Notes:  Coach Kehl will be holding a “Moga” class from 6 to 6:30 tonight.  Sign up in Mindbody if you plan on attending!  Anyone coming to the football game on Sunday, please bring a white shirt and a colored shirt so we can distinguish teams when we get there.

6 thoughts on “Make Up Day – Nov 15, 2012

  1. Joe

    I’m in for 300. Probably 5ish if anyone else is game at that time.

    Reply
  2. ICA admin

    Results (if you forgot to write yours on the board, post to comments!)

    Hang snatch 3RM
    Tiana – 105

    Snatch 3 RM, clean/PU ladder
    Korba – 275×3
    Jackie – 115#, 4+2 (95#)

    10->1 ring dip, sit up, push jerk
    Joel 12:52 (P, ?)
    Andrea 13:01 (P, 45#)

    “300”
    Tom S 38:24 (30 PU (P), 75#)
    Brendan 24:08 (95# DL, 75# FW)
    Sabol 25:30 Rx
    Korba 30:35 (95# FW, P for 25 PU)
    Joe 16:35 Rx
    Natalie 37:12 (G+P, knees, 16″, 65# FW)
    Lindsey 26:33 (35# KBS for DL, push ROM, 65# FW)
    Cuenca 35:38 (P, 95# DL, knees, 20″, 75# FW, 25# DB)

    Wall Ball / DU
    Killa 9:39 Rx+ (10′)

    Reply
  3. O'Neill's Garage

    Woot Woot!
    Scott Rainy! (7 minute Pr!) 17:28 rx Baby!!

    Reply

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