Make Up Day – Nov 29, 2012

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

  1. Shoulder Press 5-5-5-5-5 then 500m row for time and 50 hollow rocks front/back
  2. Complete 21-15-9 reps for time of KB swings (70/53#), C2B pullups, box jumps (30/24″)
  3. 5 rounds for time of 10R DB thruster (45/25#), 10 burpees, 10L DB thruster, 10yd handstand walk
  4. Hang clean 3-3-3-3-3 then 3 rounds for time of 20 hang power cleans (95/65#) and 20 double unders
  5. Complete 50-30-10 reps for time of front squat (105/70#), box jumps (24/20″)

 

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This Post Has 6 Comments

  1. Sarge

    hang cleans for me, please! looking forward to that!

  2. Lindsey

    In for something… just not sure which WOD yet!

  3. T

    I should be in to tackle the hang clean WOD around 4:30ish today.

  4. ICA admin

    Reminder: Coach Mark is having a stretching and mobility class tonight!

  5. John

    Results:
    WOD 1
    mar 40, 2:00
    Bryan 115, 1:38
    Mario 115, 1:48
    Dan F. 145, 1:51
    Justin 105, 1:38
    Craig –, 1:23

    WOD 2
    Craig 10:41 (88, 32″)
    Korba 16:34 (53, 32″)
    Joey 11:30 (53, 28″, 10-7-5 PU)
    Jenn 12:50 Rx
    Melissa 7:19 (26, 20, P+MM)
    Lindsey W 8:39 (26, 20, P+MM)

    WOD 4
    T 155, 2:58

    WOD 5
    Chloe 13:42 (55, 20)
    Matt L. 17:17 (55, 20)
    Brendan 16:35 Rx
    Emily 10:47 (35 to 20″, 12)
    Kim D. 13:05 (55, 20″)
    Gunter 12:01 (85, 24)
    Lindsey D. 12:59 (60, 20″)

  6. Lindsey

    Wow- there is a another Lindsey?? I must meet her because with the name like Lindsey she must be fabulous!!! ; )

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