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Daily WOD – Mar 3, 2017

9:00 pm

“Open 17.2”

AMRAP in 12 minutes of:

2 rounds:

  • 50 ft weighted walking lunge (2 DBs in rack position, each 50/35#)
  • 16 toes to bar
  • 8 power clean (2 DB, each 50/35#)

2 rounds:

  • 50 ft walking lunge (2 DBs in rack position, each 50/35#)
  • 16 bar muscle ups
  • 8 power clean (2 DB, each 50/35#)

WOD Notes: Another dumbbell WOD, and this one will be a grip killer! You must have a full grip on the DB handles during the walking lunges, but only one head of each DB needs to touch the ground for the power cleans. If you are competing (online or in-house), be sure to read the official workout description HERE and the standards HERE. There is a tie-break time after the end of each round, so if you don’t have MUs, crush the first 2 rounds! We hope to see some first MUs tomorrow!

Variations: If you are registered for the Open or our in-house competition, you should perform the Open Rx (above) or the Open Scale (below). If you are not competing, scale this WOD as needed.

  • Open Scale – 35/20# dumbbells, hanging knee raises, pull ups
  • ICA Scale – Select from remaining DBs. Scale Rx version as needed (hanging knee raises, abmat situps, C2B, or PU)
  • Masters Rx – 35/20# dumbbells, toes to bar, C2B pull ups
  • Masters Scale – 20/10# DBs, anchored sit ups, jumping C2B pull ups
8 Comments leave one →
  1. Nikki permalink
    1:48 pm

    17.2 Results!

    Vanessa 122 (scale)
    Duris 107 Rx
    Filchner 149 (Open scale)
    Zoo 102 Rx
    Patrick Z 85 (scale)
    Megan S 112 (scale)
    Mario 78, 7:20 Rx
    Jen C 80, 6:35 Rx
    Ron πŸ™‚
    Jon R 78 (scale)
    Stefanie 98 (scale)
    Mark G 88 Rx
    Ken 111 (scale)
    Brianna 124 (scale)
    Marissa W πŸ™‚
    Murray 78, 9:26 Rx
    Robert G 120 (open scale)
    Rocco Sr πŸ™‚
    Pugh 87, 5:35 Rx
    John C 139, 11:30 (Masters Open scale)
    Kerry 78, 6:40 (Open scale)
    Tom S 78, 6:26 Rx
    Fili 78, 8:53 Rx
    Jenn 107, 11:26 Rx
    Paul 78, 7:38 Rx
    Brian F 146, 10:17 (Masters Open scale)
    Betsy 92, 4:41 (masters Rx)
    Nicole W 78, 3:41 (open scale)
    Danielle 78, 7:59, Rx
    Frank 78, 6:26 Rx
    Ceil 10 Rx
    Ed 15 Rx
    KTS 88, 5:20 Rx
    Elissa 78, 5:52 Rx
    Craig 78, 9:00 Rx
    Chris M 10 Rx
    Emma 78, 4:22 (open scale)
    Wes 109, 10:59, (open scale)
    James 78, 10:04 Rx
    Missy 10 Rx
    Alexa 78, 4:55 (open scale)
    John W 118, 8:09 Rx
    DK 78, 6:23 Rx
    Brian W 93, 5:25 Rx
    Austin 124, 9:06 Rx
    Robbie 107, 11:49 Rx
    Jeff C 58, 2;56 (masters RX)
    Mike C 78, 6;05 Rx
    Brooks 11 Rx
    Nikki 123, 8:27 Rx
    Sigal 112 scale
    Bri 78, 4:38 (open scale)
    Chris S 138 (scale)
    Shawn πŸ™‚
    Andy πŸ™‚
    Rob G 10 Rx / 102, 11:54 (scaled)
    Jon Fink 82
    Bre πŸ™‚
    Tina 61, 6:03 Rx
    Nikki K 10 Rx
    Tim C 141, 11;35 (open scale)
    Christine 10 Rx
    Faith 78 (open scale)
    EQ 170 (scale)
    Ash 61, 7:40 Rx
    Bob K 85, 5:45 Rx
    Bob B 78, 6:11 Rx
    Heather 140, 11:50 (open scale)
    Caine πŸ™‚
    Steve P 120 (open scale)
    Tina Fink 135 (scale)
    Luke 93 (open scale)
    Mel 78, 6:17 Rx
    Erin 78, 6:37 Rx
    Karen πŸ™‚
    Smith 78, 7:55 Rx
    Andrew K 24 Rx
    Ryan 117, 9:27 Rx
    Rocco 78, 5:15 Rx
    Ray 59, 3:59 Rx
    Curtis 73, 9:45 Rx
    Lombardi 78, 4:51 Rx
    Erik 73, 11:36 Masters Rx
    Sara K 136 (scale)
    Dave 131, 8:00 Rx
    Dubs πŸ™‚
    Tobin 78, 7:14 Rx
    Marissa Y 78, 7:01 Rx

    • ICA admin permalink*
      4:10 pm

      Saturday morning make up
      Vollmer 93, 4:15 Rx
      Patrick S 110, 11:29 Rx

    • Nikki permalink
      12:00 pm

      Sunday morning make up
      Jim C 78, 8:47 Rx
      Kelly D 78, 8:54 Rx
      Kelly K 78, 7:39 Rx
      Dan E 89, 4:39 Rx
      Jimbo 78, 6:13 Rx
      Heather 78, 6:47 Rx
      Tav 78, 6:12 Rx
      Derek 63, 4:53 Rx

  2. Nikki permalink
    1:50 pm

    This may be a record — 88 athletes completed this WOD in a single day! Great job to all!!

  3. Brian F. permalink
    1:59 pm

    Just a note to say THANKS! to John W and all coaches who keep track of us all, and our variations of workouts. I don’t know how you keep us all straight! I really appreciate what you do. Glad I signed up for the ICA Open Scale… fun indeed! (Thank God for the Master’s SCALE! Don’t know how you Rx folks do it. Congrats.)

    • ICA admin permalink*
      4:12 pm

      Glad you’re enjoying it Brian! There’s nothing quite like the Open to help us all push to our limits. (The administrative side is pretty intense too, as you figured out… but it’s worth it!)

      • 8:35 pm

        Definitely liked the flow of this Friday’s combined classes/heat times. Great execution by Nikki and EQ. The varying heat times also gave me a chance to watch other ICA athletes compete in different heats.

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