Come in between 4:30 and 7:30 to make up a WOD from the last week. This week your options are:
- AMRAP in 22 minutes of 8 pistols, 10 push ups, 12 kb swings (53#/35)
- Run 1600 m, rest 4 min, 800 m, 3 min, 400 m, 2min, 200 m
- Find your 1 rep max at clean, bench press and overhead squat. 3 attempts at each lift.
- Complete 100 SDHP and 100 push press in any order (95#/65)
- 3 rds for time of 30 abmat situps, 60 air squats, 90 double unders
Note: Tonight from 6:30 to 7:30 is the second barbell class, come on in to pick up some heavy stuff! Remember to print out the wendler spreadsheet if you’re planning on following that program.
This Post Has 21 Comments
I’m hoping to do the 1600/800/400/200m WOD, but with rowing, around 4:30/5:00. If there’s enough of us maybe we can commandeer the clock
*like*
I’ll be in at 4:30. I’m thinking I might be in for rowing too!
Nikki – i was thinking of doing that one, or the situps, squats and double unders. Not sure I can get there by 4:30/5 though.
Nikki, I was thinking of doing that one too, or the situps, squats and double unders
Looks like I won’t be able to make it in tonight. BOO WORK!
I’m down to row with you
Clearly I posted on the wrong day:
Anyone wanna try either the total or the push press/SDHP in the second half of open gym?
I may come in for rowing too!
I’ll be doing the running. Won’t get there until 5ish though.
Results:
Run 1600m/800m/400m200m
Kim 9:32/ 4:42 /1:59 / 0:51
Tiana 11:53 / 6:00 / 2:29 / 0:55
Joe 5:43 / 3:21 / 1:35 / 0:35
Chris C —-/ 3:47/ 1:05/ 0:37
Row 1600m/800m/400m/200m
Eric 6:10 / 3:82 / 2:25 / 0:37
Tanner 5:50 / 2:55 / ??? / 0:50
Nik 7:08 / 3:35 / 1:40 / 0:46
Craig 5:48 / 2:40 / 1:13 / 0:35
30/60/90
Chris C 15:40 Rx
100/100
Gunter 19:53 (65#)
The Other Total
John C 135 / 140 / form
Damn you Joe!
I mean…great job on the mile.
I thought to myself …f this, I am gonna leave it all out there on the mile so I can edge Mark. Clearly the mile left a mark on my lungs.
This does not surprise me- I knew you were that type of person Joe…. you want all the edge you can get!
That’s right Lindsey. I figured long term no one will remember the 800,400,200 times. But the mile will stick.
And on a final note Lindsey. It’s tough to have any kind of edge at ICA anymore. Everyone is getting so strong and fast. Very fortunate to be part of a group that keeps pushing the limits! Even if Mark is part of that group.
I totally agree – ICA does have superb athletes! Its great to be part of such a stellar group!!
30/60/90
11:58
Going to try to post more of the ones I get a chance to do. Loving the ICA programming…
Whoop! Great time Mike!
Dangit Mike! You got me by 1 second, I may have to redo it.