Daily WOD – Jul 17, 2019

Welcome Johnny!

“Nancy”

Complete 5 rounds for time of:

  • 400m run
  • 15 overhead squats (95/65#)

WOD Notes:Β  Compare to 180818.

31Heroes Note: Sign up sheets are on the desk for our 31Heroes Fundraiser – coming up on August 10th! This is our 9th year hosting the fundraiser, and we’ll also be celebrating ICA’s 8th anniversary. Sign up by July 30th as a free agent (1 person), a free agent pair (2 people), a partial team (3 people), or a full team (4 people). All team members must complete the WOD at the same level. See our event post for more details, and ask any coach or long-term member if you have questions!

Community Notes: Happy birthday Pat B!

 

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This Post Has 4 Comments

  1. Teen WOD
    1) Speed work warm up
    2) Split Jerk technique
    3) 3 rounds each for time of 300m row, 100 single unders, 20 wallballs, 10 burpees
    4) Grip wall – 3 attempts

  2. 6:00
    Lombardi πŸ™‚
    Sean 20:05 (65 FS)
    Erik 21:00 (95 FS)
    Moira 20:31 (20 Goblet squat)
    Quinn 17:57 Rx UB!
    Ray Z. 21:53 Rx
    Dan R. 18:53 (65)
    β€”β€”β€”β€”β€”β€”
    7:00
    Dan T. 17:00 (95 FS x-grip)
    Sydney πŸ™‚
    Elissa 14:13 (15 cal bike, 45)

  3. 5:00
    Warnek 14:08 Rx
    Kirsten 19:30 (500m Row, 45# @ 16″)
    Bob B. 18:54 Rx
    Tim 17:55 (95 FS – 1:58 PR!)
    Rocco 14:20 Rx, PR!
    Curtis 17:00 (35)
    Peter 18:40 (2rds: Run, 44Kb goblet, 3rds: Row, 26Kb goblet)
    Nikki 18:31 (45)
    John C. 18:02 (95 FS)
    eQ 14:41 (Bike, Lunges @ 65#)

  4. Results:
    5:15
    NIck L. 17:33 (25 cal bike, 75FS)
    Murray 14:30 Rx (1:11 PR!)
    NIcole :0
    Steeve M. 14;088 Rx PR!
    Mike D> ;0
    Hannah 15:37 55# FS
    Jesse St. 16:59 (95 FS)
    Jesse Sy 14:29 (65 FS)
    Bill 16:10 (70# FS)
    Zach πŸ™‚
    Danielle 21:06 Rx 1:15 PR!
    Jenn 15:24 Rx
    Jim C 16:10 4.5rds, 95FS)
    Ceil 18:05 (65FS)
    KtS πŸ™‚
    —–
    6:15
    Erin D. 17:37 (FS, 35#, to 16″)
    Dan E> 13:47 Rx
    DE 13:56 Rx
    Jason V. 13;58 (75#)
    BWat πŸ™‚ Row FS, 65#)
    janet 17:33 (row, FSx10)
    Vince 14:11 (FS-65#)
    Sarah 16:30 FS, row, 35#)
    Maggie 14:49 Row, 55FS
    Kelly G. 14:12 (55, FS)
    Catherine 14:36 (FS, 65#)
    KtL 15:20 (55×10)
    Becca 16:38 (45 FS)
    ——
    9:30
    Marissa W. 20:11 (Row, 55#BS)
    Linda 17:34 (55FS, row)
    Joel 20:46 Rx
    Paul 15:53 (95 BS)
    Becky 15:58 (Row FS)
    KtM 18:43 (55FSx3, BSx2)
    Megan V> 16;11 (55FS)
    Ben 20:54 (65#)
    Mitch 11:02 (95 FS, 4 rounds
    Sigal 17:06 80#)
    Christine 19:54 (55FS to 16″)
    Allison 20ish, 45#, 4 row/1 run, 3 OHS, 2 BS)
    Tiff – work
    Kelly K. 17:04 (row)
    Stacey 20 (25, 400m row)
    ——
    4:00
    Kevin K. 16:50 (95FS)
    Kevin M. 19:20 (FS, 55 to 16″x8 reps, 3xrun, 2xrow)
    Sillup 15:43 Rx
    Fili 18:58 Rx
    Abby 18:01 (45FS)
    Heath 18:59 ROw, 55FS)
    Pat B. 16:31 (95 FS)
    Johnny 18:57 (75)

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