Make Up Day – Dec 6, 2012

Tom F deadlift PR!

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. “Diane”  21-15-9 reps for time of deadlift (225/155#), handstand pushups
  2. Overhead squat 2-2-2-2-2-2 then 15-10-5 reps for time of push press (125/80) and 10 yd shuttle run
  3. “Three Little Girls” – “Little Angie” 25 pull ups, 25 pushups, 25 situps, 25 squats; “Little Karen” 75 wallballs for time (20/14# to 10/9′); “Little Izzie” 30 snatches for time (95/65#)
  4. Deficit deadlift 1-1-1-1-1-1-1 then weighted pull up 1-1-1-1-1
  5. “12.3” AMRAP in 18 of 15 box jumps (24/20″), 12 push press (115/75), 9 toes to bar
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This Post Has 2 Comments

  1. Kevin

    Still a little bum-hurt being caught by Phil by a rep. So, if I make it in today, I’m gonna do some OHS and try to get to a number within 25 lbs. of Phil (I will call it a victory regardless).

  2. ICA admin

    Results:
    WOD 2
    Sabol 195, 3:07 Rx
    Kev 165, 2:45 Rx
    Brendan 125, 4:28 (105)
    Jenn 125, —

    WOD 3
    Emily 4:05 (G+MM, knees)/ 3:27 (16″, 10)/5:11(45)
    Peggy 5:51 (P)/ 5:45(10, 8′, depth)/4:40 (35)

    WOD 4
    Joey 345, 70 (Rings)
    Dani 125, 30 inverted ring rows
    Tom F. 335, 7.5#

    WOD 5
    Garrett 5+20 (95)
    Nick 6+20 (95, rings)
    Kim H. 6+15 (55)
    Jerry 5+10 (16″, 65, T2BB)
    Justin 7+2 (95)

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