Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Power Clean 1-1-1-1-1-1-1 then “11.3” – AMRAP in 5 minutes of clean and jerks (165/110#)
- “Valentine’s WOD” – in pairs complete for time 50 KB swings, 50 sit ups, 50R/50L lunges, 50 box jumps, 50 push ups, 50 wallballs, 50 pull ups, 50 burpees
- Complete 5 rounds NFT: HS hold (30 seconds) then max HSPU, ring dip hold (20 seconds) then max ring dips, pull up hold (10 seconds) then max strict pull ups, then 32 burpees for time
- Death by toes to bar then death by 10 yd dash
- Banded Box Back Squat (60% bar, 30% band) 12×2 then 5×5 good mornings (40% 1RM back squat)
- “Open 13.3” – AMRAP in 12 minutes of 150 wallballs (20/14# to 10/9′), 90 double unders, 30 muscle ups
Beef Notes: Remember that I will be placing the orders for beef tomorrow (Friday) afternoon. If you would like a share and have not already done so, post your order to the comments under the beef post found here.
Open Notes: The first workout for the 2014 Open will be announced in one week! Who wants to take some guesses at what 14.1 will look like?
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11.1 was power snatches and DUs. 13.1 was power snatches and burpees. So maybe 14.1 will be power snatches and box jumps?
I think 14.1 will be
12min AMRAP
*150 wallballs
*90 double unders
*30 muscle ups
Let’s hope you’re wrong!! I would worry about death threats and hate mail if that came up only a week after doing it as our daily WOD…
Nice Kehl,
My hope:
AMRAP in 13 minutes of:
40 box jumps, 20 deadlifts (405/225#)
In reality:
AMRAP in 13 minutes of:
40 burpees
30 deadlifts (155/105#)
20 box jumps (24/20″)
My hope:
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Reality:
I have no clue, I just like doing lots of fast power cleans.
By the way, at the next Girls on Girls event (or similar), I fully expect our ICA badass women to begin the heats by getting together like this:
(safe for work)
My hope, 200 Burpees for time. What can I say? I love the classics.
I’m in, Rick.
burpees or box jumps mixed with either thrusters or snatches!!
I’m saying burpees and a heavy thruster ladder of sorts.
Results:
13.3
OMC 120 (1/2 reps and time)
Chase 1/2 reps
Valentines
Tavenners 18:46
Box Squats
Jen N. 100, safety bar, Safety bar good mornings
Power Clean
OMC 230 PR!, 17 power
Jerry 145, 25 (93 power)
Chase 220, 19 power