Make Up Day – Jan 23, 2014

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

  1. Complete 21-15-9 reps for time of clean and jerks (135/95#) and C2B pull ups
  2. Power Squat 1-1-1-1-1-1-1 then 5×5 seated box jumps (tall box)
  3. Complete 10-9-8-7-6-5-4-3-2-1 reps for time of power cleans (75% bodyweight) and toes to bar
  4. Complete 50-40-30-20-10 reps for time of deadlifts (135/95#) and sit ups
  5. Shoulder Press 3-3-3-3-3 then 3×10 reverse grip bench press (50% 1RM)
  6. Partner AMRAP in 15 minutes of 1 rope climb, 10 push ups and 20 double unders.  Alternate movements with partner.
  7. And as an added bonus, you  may also make up the final event from the Battle for the Iron Phoenix: 200m run, 30 deadlifts (235/145#), 30 dips/push ups, 20 power cleans (145/95#), 20 pull ups, 10 OHS (95/65#), 10 toes to bar, 50 yds OH walking lunge (45/25# plate)

Community Notes: Happy Birthday Joe McG!!

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  1. Lindsey January 22, 2014 Reply

    Happy Birthday Joe!!

  2. Angie January 22, 2014 Reply

    Happy birthday, Joe!

  3. Ron January 22, 2014 Reply

    Happy birthday Joe!!

  4. Tina January 22, 2014 Reply

    Happy birthday Joe!

  5. Jenn January 22, 2014 Reply

    Happy birthday, Joe!!
    🙂

  6. Fili January 22, 2014 Reply

    Happy Birthday Joe!

  7. Jess January 22, 2014 Reply

    Happy Birthday Joe!!!

  8. Phil January 22, 2014 Reply

    Happy birthday mcgonigal!

    I am all over that throw down chipper!

    1. Dave January 22, 2014 Reply

      What time? I’d like to watch…

    2. Erin Burke January 23, 2014 Reply

      Yeah, I think I’d like to see this, too! 🙂

    3. Jenn January 23, 2014 Reply

      I expect a sub 8 mins on that WOD!!
      😉

    4. Phil January 23, 2014 Reply

      whoa whoa .. i plan on doing it with my hands on my knees half the time.

      ill be in early to avoid anyone trying to no rep me

    5. B January 23, 2014 Reply

      Phil I’m in for it too I think with Pugh, I plan on having my hands on my knees too, some where around deadlift 15.

  9. Kehl January 22, 2014 Reply

    Joe!! Haaa…haaa…haaa-ppy Bbbb…bbbirth…bbbirthday!

    Man, that was harder than I thought.

  10. Dave January 22, 2014 Reply

    Happy Birthday Joe!

  11. Nikki Knapp January 23, 2014 Reply

    Happy Birthday Joe!

  12. Robbie January 23, 2014 Reply

    Happy Birthday Joe, and good luck this weekend!

  13. Sara R. January 23, 2014 Reply

    Happy Birthday Joe!!

  14. Erin Burke January 23, 2014 Reply

    Oops, submitted my comment too early…

    Happy birthday Joe!

  15. Korba January 23, 2014 Reply

    Who wants to do the partner WOD between 430-5?

  16. Hilary January 23, 2014 Reply

    Happy birthday, Joe!!

  17. Garrett January 23, 2014 Reply

    Happy buddy!

  18. Natalie January 23, 2014 Reply

    Happy Birthday Joe!!! 🙂

  19. Dave January 23, 2014 Reply

    Football WOD, Here I come! I am a little light in the high rep cleans department this week.

  20. McGonigal January 23, 2014 Reply

    Thanks for all the birthday wishes. I did my burpees at home…promise.

  21. Katie N. January 23, 2014 Reply

    Happy Birthday Joe!

  22. B January 23, 2014 Reply

    Happy birthday joe!

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