Make Up Day – Oct 13, 2011

Join us between 5pm and 7pm to make up a workout you missed this week!

  1. For time, complete 45 HPSU, 45 deadlifts (275/185#), 45 C2B pull-ups, 5 rope climbs. You can complete the exercises in any order.
  2. Banded box back squats 12 sets of 2 @ 60% 1RM. Then AMRAP in 4 minutes of 25 burpees (40 for advanced) then max rep wall balls (score is total number of WB)
  3. “The End” – Complete in order: 20 calorie row, 20 WB (10′), 20 toes to bar, 20 box jumps, 20 KB SDHP (70/55#), 20 burpees, 20 push jerk (115/75#), 120 ft backwards sled pull (165/110#)
  4. I.C.A. Tabata Day – Kettlebell swings (53/35#), jumping pull-ups, 10m shuttle runs, push ups
  5. Clean & Jerk 1-1-1-1-1-1-1, then perform 4 C&J on the minute for 7 minutes @ 135/95# for 65% 1RM
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This Post Has 6 Comments

  1. sign me up!

  2. So… who’s doing what WOD today? Kev – you’re doing #1 at 5:00(ish), right? Joe – did you decide which one you want to do? Chris – any thoughts?

    1. #3 sounds interesting. I should be there around 6.

  3. I think I am out for tonight….schedule is getting the best of me today. I will be in tomorrow or Sat….or both?

  4. Results from tonight:
    Mark – WOD 1 – 19:15 (255# Deads)
    Karen D – WOD 3 – 11:23 (12#/35#/55#/110#)
    Lindsey – WOD 3 – 11:55 (10#/35#/45#/110#)
    Emily – WOD 4 – 79/64/33/63 = 239
    Chris C – WOD 5 – 165 / 115->95#
    Chris H – WOD 5 – 175 / 115

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