Daily WOD – Nov 16, 2012

Welcome Stew
and Bob

ICA Grand Opening WOD

Complete 5 rounds for time of:

  • 7 bar facing burpees
  • 14 overhead squats (95/65#)

WOD Notes:  This is the workout that we used at our grand opening celebration a little over a year ago.  Compare to 110826.

Community Notes: Happy birthday Allison Laird!

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This Post Has 16 Comments

  1. Happy Birthday Allison!!

  2. Happy birthday Allison

  3. I’ll have to make this one up next week. My triceps are still sore from ring dips!! 🙁

    1. Oops, sorry, I forgot: HAPPY BIRTHDAY ALLISON!

    2. I’m with you on this one. Ring dips and 300 back to back, I haven’t been able to reliably move my arms in 2 days.

    3. Thank god someone finally said it.. I took two full rest days, and lifted this morning, in pain.. The day after ring dips was the most pain ive felt since having my knee operated on. I thought I was being a big baby.

    4. After ring dips and the 300, I STILL can’t hold a phone to my ear. I have to tilt my whole body backwards to drink water (ok, I really mean wine). Thanks Nikki and John! 😉

  4. Happy Birthday Allison

  5. Happy birthday Allison!!

  6. Happy Birthday Allison!

  7. Happy Birthday Allison!

  8. Results:

    6:15
    Matt C. 11:36 Rx
    Mario 11:43 (65)
    Jenn 9:45 Rx
    Kim D. 9:32 (40)
    Lindsey 8:47 (55)
    Gunter 7:27 (45)
    Marissa 10;34 (45, depth)
    Stew 9:09 (65)

    9:30
    Ron 13:26 (15)
    Melissa 10:45 (35)
    Sarah H 10:54 (15)
    Jason 9:11 (75)
    Scott 15:35 (75)
    Jacki 11:35 (35)

  9. Based on yesterday’s article on scaling I did this at home and scaled it to:
    10-9-8-7-6-5-4-3-2-1
    dips – stationary
    sit ups
    push press #115

    9:37

    Thanks for the reminder on scaling, very helpful 🙂

  10. Results (continued):

    4:30
    Korba 9:42 Rx
    Killa 7:55 Rx
    Kev 9:36 Rx
    Kehl 6:56 (65)
    Joel 11:17 (45)
    Bob 13:27 (15)
    T 11:02 Rx
    Sarge 10:17 (55)
    Brendan 8:11 (65)

    5:30
    Rachael 9:42 (35)
    Dan F. 15:15 (65)
    Todd G. 13:12 (45 FS)
    Sabol 9:19 Rx
    Phil 10:19 Rx
    Jimbo 10:59 (Rx BS)
    Jackie 11:09 (35 FS)

  11. Happy birthday Allison

  12. O’Neill’s Garage
    from 11/ 17
    Barb 9:57 (10 jumping burbees , #45
    Brian 12:12 #75
    Scott 10:56 #75

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