Daily WOD – Nov 8, 2019

“20.5”

  • 40 ring muscle ups
  • 80 calorie row
  • 120 wall balls (20/14# to 10/9′)

Complete the movements in any order. 20 minute time cap.

WOD Notes:  For anyone not registered for the Open, the sub for ring muscle ups will be 80 pull ups. (For those in the Open, the official scale is 40 pull ups and 14/10# wall balls.) You can break up the reps any way you want! One suggestion would be:

  • 8 rounds of: 5 MU (10 PU), 10 calorie row, and 15 wall balls, or
  • 5 rounds of: 4 MU (16 PU), 16 cal row, 4 MU, 24 wall balls.

If you are officially registered for the Open, be sure to check out the workout description and scales HERE. One standard worth noting is the rower must be reset to “0” before each rowing interval.

Schedule Notes: We’ll have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” where we’ll run heats of the WOD every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!

Open Celebration: After the final heat, we’ll celebrate the end of the 2020 Open with a “stink and drink” at ICA! We’ve ordered up 10 lbs of hot wings; please stick around and help us eat them!!! BYO adult beverages and any food/snacks to share.

Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our kick-ass 55+ age group athletes: Erik, Jeff, John C. If anyone else wants to join in we can take a few athletes from other age groups!

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This Post Has 3 Comments

  1. 😭😭😭😭😭😭😭😭😭😭😨😨😨😨😨😨

  2. 5:15
    Jason V. 12:45 (40 strict pu)
    JIm C 🙂
    Franco 180 Rx
    Keith 18:45 (pu, 14#)
    Murray 14:44 (Pull ups)
    Steve M. 213 17:51 Rx
    Diana 12:32 (WB squats, push ups)
    Danielle 5+10 (8 rds, 15-10-10)
    KtS :0
    Missy 19:35 (pull ups)
    Faith 6+22 (8 rds, 5, 10, 15 pu)
    Kelly G. 226 (12#, pu)
    Tyler 17:34 (pull ups, 16#)
    Fredi 🙂
    Zach 🙂
    Alex W. 18:29 (pull ups)
    —-
    6:15
    Vollmer 207 Rx
    Vince 203 (55 masters)
    DE 18:04 Rx
    Iggy 220 (18:40)
    Mike C> 11:01 (RR)
    Chris W> 234 (banded)
    Karen B 18:09 (10×4/8/12, G)
    Sabrina 200 (25 pu)
    Hannah R. 17:13 (4/8/12), green pu)
    Becca 200 (23 pu, band)
    —–
    9:30
    Ktn 🙂
    Tanya 13:38 (120 reps)
    Jenn 208 Rx
    Betsy 19:58 MRx
    Jessica 🙂
    Christine M. 🙂
    Pat B> 17:57 (5/10/15×8 (16#, pu)
    KtL 19:07 (4/8/12 (1/2 strict)
    Joel 19:32 P
    Tom S. 18:48 (5/10/15×8 (16#, pu)
    Ray M. 🙂
    Bob Kr 🙂
    Eric 🙂
    Megan V> 212 (JMU, 10#)
    Marissa W> 19:58 (#, P PU)
    Jesse Sy 158 (jmu, 10#)
    Steph 5/10/15×8, 225 reps

  3. 4:00pm
    Chris S 19:48 (8×14″ RR)
    Melissa 🙂 (6# PBPU)
    Megan S 6+3 (8x, PBPU, 10#)
    Kirsten 7+11 (no knee, AMRAP 10RR, 15 cal ski, 30 crunches)
    Mila 🙂
    Douglas 🙂 (8x, 3PU, 8″#)
    Heather 207 Rx
    Nik 19:03 Rx
    Craig H 200 (12:19) Rx
    Sean R 211 Rx
    Shawn C 15:22 (scale?)
    Amanda 14:— (scale?)

    5:10 heat
    Natalie 🙂
    John 18:05
    Steve K 200 (14:24) Rx
    Fili 200 (16:58) Rx
    Rocco 215 Rx
    eQ 17:33 (8x, PU)
    Andrea

    5:40 heat
    Robbie 228
    Kyle K 200 (14:39)
    Sillup 227
    Tim 16:17 (scaled)
    Ricky 219 (8:05) Rx
    BWyz

    Headliners – 6:05 heat
    Erik 226 (18:11) Masters 55+ Rx
    Jeff 219 (17:02) Masters 55+Rx
    John C 232 (18:55) Masters 55+Rx
    Sikora 15:28 Masters 55+ Rx (?)
    Nikki K 🙂
    Ceil 🙂
    Sofia 🙂
    Laura 17:33 (100 cal row, 100 WB)

    6:40 heat
    Tiago
    Sean B 200 (13:36) Rx
    Erin 200 (12:47) Rx
    Boelker 230 (13:32) Rx
    Dan E 221 (16:21) Rx
    Kyle E 200 (12:50) Rx (+8 PU)
    Emmy 🙂
    James 19:19 (PU)
    Dan R 163 Rx

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