Make Up Day – Jun 13, 2013

Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:

Complete 21-15-9 reps for time of back squat (50%), KBS (70/53#)
Push jerk 5-5-5-5-5 then 400m run
5 rounds of 2 snatch pulls, rest 30s, lateral box jumps (24/20″), rest 30s
Partner interval 20 rounds for time of 7 power cleans (95/65#), 7 thrusters (95/65#), 7 t2b
Bamboo bench 15-15-15 then overhead squat 5-5-5-5-5 then 10 front levers
Complete 10-9-8-7-6-5-4-3-2-1 overhead squat (115/75#) and box jumps (24/20″)

Kehl June 12, 2013 Reply

John/Nikki…or anyone else…
Do you know the hours for Jack-EE Boyz during the week? I only saw hours for Saturday 10:30-2.

Thanks!
1. Ben June 12, 2013 Reply
  
  Kehl-by appointment, call or text him.
2. Nikki June 12, 2013 Reply
  
  Let me know if you need his mobile #
Kehl June 13, 2013 Reply

Thanks guys! Heard back from him.
Rick June 13, 2013 Reply

Hi all, any one looking to do the partner interval workout tonight? I was going to try and get there around 5:15-5:30ish. Please let me know if anyone is looking to team up.
ICA admin June 14, 2013 Reply

Results:
Squat/Box Jump
Pugh 8:30 (155 BS)
Killa 6:44 (65)
Kev 10:27 (83)
Nik nFT (65, 16″)
Chase 11:31 (95/24)

Bamboo
Rey 80, 38
Stuart 70, 38

Partner Interval
Jerry — (55, Post, 1 min rest)
VIc and Brian 29:36 (75, rings)

Push Jerks
Rick 145, 1:15
Jenn 105
Hoagie 150, 1:27 PR!
Sidlo 150, 1:04 PR!

KBS/BS
Kim D. 4:09 (35, 26)
Emily C. 5:15 (50, 35)
Jackie B. 12:40 (55, 44)
Korba 7:17 (155, 70)
Hancock 8:29 (75, 35)
Sabol 5:45 (165, 70)
Kim H. 7:04 (75, 44)
Ernie 13:25 (95, 44)

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