Daily WOD – Oct 23, 2017

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 muscle ups
  • 10 hang power cleans (135/95#)

WOD Notes:  Benchmark day!  The sub for muscle ups in this workout will be 7 pull ups, 7 push ups.  Go fast.  Compare to 150615.

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This Post Has 9 Comments

  1. 6:00
    Dave 9:28 Rx PR! (5 consecutive MU PR! Goal!)
    Erin 9:46 (7/7) PR!
    Cindy 9:57 (55, 7mm/7)
    Ed 13:23 (7pua/7)
    DT 14:15 (105, bmu)
    PTM 🙂
    Andrew 15:17 (7/7)
    Moira 11:40 (35, 15bp/rr)
    Sigal 11:09 (125, 7/7)
    Blake 10:05 (105, 10/10)
    DE 9:47 (7/14)
    Michelle 14:28 (45, 7rr/7mm)

    7:00
    Nikki 7:55 Rx
    Daria 9:48 (30a.s., rr/pu, 55)
    Elissa 8:07 (7/7)
    Alexa 8:29 (7mm/mf / 7)
    Erik 10:50 (115, 7/7)
    Zabs 10:27 (7/7)

    1. wait wait wait – are these the times from the 6p and 7p classes? I’m so confused! And I need to learn all the short hand – mm mf rr bp…..where are the times from the rest of the classes?

      1. Hi Larah, John coached all the earlier classes. He generally puts scores up the following day. It’s definitely important that you keep track for your own analysis of progress for common movements.

        Certainly, the acronyms can get ya sometimes. Hahah. A helpful link from ICA has some acronyms at the end of a very good read: https://iron-cross-athletics.com/2012/11/15/the-who-what-and-why-of-rx/

  2. I’ve been training with purpose for 5+ years – never once have I trained an exercise that intentionally trained my – like the 30 power hang cleans today. At not even 6 hours post workout – my traps are SO SORE! I’m scared for tomorrow…and the next day! Fun to try new things!

    1. I’m glad you’re enjoying it so far! The intensity and comradery that comes with it will likely appeal to the athlete in you. Keep having fun with it.

  3. Results:

    5:15
    Chris 16:20 (7/14, sit ups)
    Murray 9:20 (7/7)
    Craig 10:05 (7/7)
    Biranna 11:43 (Kpu)
    Jenn 25:38 Rx
    Danielle 15:42 (75, MUT)
    NIkki K. 11:17 (35, 7P+MM, 7)
    Wes 9:50 (95, BMU)
    MIke L. 10:04 (7P/7, 95)
    Alan 14:35 (95, 7/7)
    KtS 17:37 (3-7-4)
    Dan E> 14:11 Rx

    6:15
    Zane 13:04 (7G/7, 75)
    Ash 9:56 (7/7RD, 85)
    Tom B. 10:16 (7/7, 95)
    Fili 9:14 (PR~4:00)
    Larah 16:06 (5pu/10MRD, 75)
    MOhyeed 13:38 (PR~4:00, 7/7)
    T 10:34 (7/7)
    Frank W> 10:02 (7/7)
    Caine 8:24 (125)
    Gary 16:21 (95, 7/7)
    Faith 13:05 (10KBD, 7/7)

    9:30
    Natalie 8:11 (7/7)
    Tanya 10:34 (7/7)
    Megan S> 15:56 (7/7, 35)
    CHris S> 13:21 (7/7, 85)
    Allison 11:44 (7/7, 65)
    Jen C. 15:34 (14, MU)
    Christine 12:25 (7/7, 70)
    Vollmer 15:52 Rx
    JOhn C> 14:14 (7/7, 115)
    Kerri 12:04 (7/7, 70)
    Tiffany 13:10 (7/7, 65)
    Joel 15:00 (7/7, 15 wb)
    Marissa W. 14:43 (7/7, 45)
    JIm C> 14;)1 (7/7, 115)
    John 7:29 Rx PR!

    4:00
    Sillup 12:08 Rx
    Robbie 11:24 Rx
    Kristen 13:04 (7/7, 50)
    Curtis 14:45 (7/7, 95)
    Colin 15:29 (95, 7/7, lunges)
    Lori learned some things!
    Whitney 12:51 (7/7, 85)
    EQ 11:38 (MUT)
    Bob K. 15:13 (BMU)
    Tim C. 12:44 (7/7, 115)
    Jeff 12:00 (7/7, 115)
    Mike D> 11:18 Rx
    Joe S> 12:56 (DU, 7/7)
    Kenny 10:46 (95, 7/7)
    Saritha 15:52 (7/7, 35)

    5:00
    Pugh 🙂
    DUris 13:27 (4-4-2)
    Heather 10:01 (MUT)
    KYle K. 15:28 (7/7, 95)
    Bre 13:30 (7/7)
    Bri 11:57 (65, 7/7MF)
    Vanessa 11:51 (45, 7/7)
    Steve K. 11:11 (95, 7/7)
    Tom S. 9:06 (7/7)
    Shawn C> 9:56 (95, 7/7)
    Drake 15:47 (BMU)
    Rey 13:36 (95, 7/7)
    Catherine 10:50 (75, 7/7)

    1. Just for my reference my weight was 75

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