Make Up Day – Jan 9, 2014

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

  1. AMRAP in 20 minutes of 30s handstand hold, 30s L-sit hold, 30s squat hold, 30s pull up hold
  2. Complete 3-6-9-12-15 reps for time of burpees over a bar and power cleans (135/95#)
  3. “Tillman” Complete 7 rounds for time of 7 deadlifts (65%), 1 full gasser, 15 pull ups
  4. “Flight Simulator” 5 to 50 to 5 in increments of 5 of unbroken double unders
  5. Hang power snatch 1-1-1-1-1-1-1 then 20R/20L DB split snatches NFT
  6. AMRAP in 14 minutes of 3 “2-fer” muscle ups and 5 “2-fer” cleans (165/105#)

Community Notes:  Happy Birthday Kim H!!

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  1. Lindsey January 8, 2014 Reply

    Happy Birthday Kim!! Hope it’s a great day!!! 🙂

  2. Jackie B January 8, 2014 Reply

    Happy bday Kim! Hope to see you sooooooon!

  3. Kehl January 9, 2014 Reply

    Happy birthday Kim!

  4. Dave January 9, 2014 Reply

    I’ve gotta say, that was one helluva week of workouts. Damn.

    Happy birthday Kim!

  5. Robbie January 9, 2014 Reply

    Happy Birthday Kim!

  7. Sara R. January 9, 2014 Reply

    Happy Birthday Kim!!!

  8. Anna January 9, 2014 Reply

    Happy Birthday Kim!

  9. Tom S January 9, 2014 Reply

    Happy birthday Kim!

  10. Natalie January 9, 2014 Reply

    Happy Birthday!!! 🙂

  11. Marissa January 9, 2014 Reply

    happy birthday Kim!!

  12. Mel January 9, 2014 Reply

    Happy birthday!!!

  13. Ron January 9, 2014 Reply

    Happy Birthday Kim!

  14. Jess V January 9, 2014 Reply

    Happy Birthday Kim!!!

  15. Nick V January 9, 2014 Reply

    Happy birthday, Kim! Have a good one!

  16. OMC January 9, 2014 Reply

    Happy Birthday Kim!

  17. jimbo January 9, 2014 Reply

    Happy Birthday Kim!

  18. ICA admin January 14, 2014 Reply

    Results:
    14 min AMRAP
    MJ 5 (95#)

    Tillman
    Jen N. 15:42 (145, 6 PU G)
    Jimbo 18:00 (225, 7 pu)
    Bob 20:33 (185, 10 PU)
    Dan 23:22 (275)

    Burpee/Powerclean
    B 11:30 Rx
    LInds 8:54 Rx
    Marissa 10:24 (75)

    30s holds
    Rick 5 rds
    Coll 4+2

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