Daily WOD – Mar 13, 2017

The Chief”

Max rounds in 3 minutes of:

  • 3 power cleans (135/95#)
  • 6 push ups 
  • 9 air squats

Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed.

WOD Notes:  This is an ICA favorite benchmark WOD. Unlike most AMRAPs, only complete rounds count towards your score.  Compare to 151111.

Nutrition Notes: It’s been a month since we started our Spring nutrition “clean up.” Just about 2 weeks to go! For those of you still in the challenge, great work and keep it up! For anyone who fell off the bandwagon, take the next 2 weeks to eat clean and feel your best as we finish up Open 2017.

Schedule Notes: If Winter Storm Stella follows current predictions, it is highly likely we’ll be closed on Tuesday. Please check the blog throughout the day for updates. If we cancel a class you registered for, you should get an email as well. Thanks for your understanding!

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This Post Has 5 Comments

  1. Checked out last years results … John, 9 in the first round … I’d really would have enjoyed seeing that

    1. You see what his second round score was? That was oddly fun to watch as well…

      1. I did see that but wasn’t going to say anything … like asking a math whiz if he knew 6+5 or 7+4 was the same as 9+2 … I’m sure it was done to set an example of strategy

  2. 6:00
    Erin 5, 5, 4, 4, 4 = 24 Rx
    Dani 5, 4, 4, 3, 3 = 19 Rx
    Chase 4, 4, 4, 3, 3, = 18 Rx
    EQ 5, 4, 4, 4, 4 = 21 Rx
    Dan 6, 6, 5, 4, 4 = 25 Rx
    Ed 4, 3, 3, 3, 3 = 13 (DCPU)
    Curtis 4, 4, 3, 3, 3 = 17 Rx
    Stuart 4, 4, 3, 3, 4 = 18 (95HPC, 20″)
    JRod 4, 4, 4, 3, 4 = 19 (65, 16″)
    Fili 5, 4, 3, 4, 4 = 18 Rx (3 RD PR!!!)
    Kerry 4, 4, 3, 3, 3 = 17 (60, 12″)
    Mel 5, 4, 4, 4, 4 = 21 Rx
    Derek 4, 3, 3, 3, 3 = 16 (95)
    Ray 4, 4, 3, 3, 3 = 17 Rx

    7:00
    Rocco 5, 3, 4, 4, 4 = 20 (115)
    Karen 4, 4, 3, 3, 3 = 17 (75, 12″)
    Stiletto 3, 3, 3, 3, 4 = 16 (60, knees)
    Rob G. 4, 4, 4, 3, 4 = 19 Rx
    PTS 5, 4, 4, 4, 4 = 21 Rx
    Elissa 5, 4, 3, 3, 3 = 18 Rx
    Laurie 5, 4, 4, 3, 3 = 19 ( 85)
    Dave C. 5, 4, 4, 3, 3 = (75)
    Joe B. 5, 4, 4, 4, 4 = 21 (95)
    Jim B. 4, 3, 2, 3, 3 = 15 (75, DCSQ)
    Allen 5, 4, 4, 4, 4 = 21 (95, DCPU)
    Erik 5, 4, 3, 3, 3 = 18 (115)
    Sara 3, 4, 3, 3, 2 = 15 (35, RIGPU)

    1. If anyone’s rounds don’t add up just right, please blame “The Chief” and my super comfy armchair for making my eyelids so heavy while putting in scores.

      Fili – Awesome hustle on the 20! rounds for a 3 round PR! (did I get it right this time?)

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