Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- AMRAP in 15 minutes of 3 bar muscle ups, 5 KBS (70/53#), 7 burpees
- Thruster 5-5-5-5-5 then 400m sled drag
- Complete 20-15-10-5 reps for time of: DB thrusters (45/25#) and knees to elbow. Then complete 10x100m sprints.
- “Hell-en” 1200m run, 63 KBS (53/35#), 36 pull ups, 800m run, 42 KBS, 24 pull ups, 400m run, 21 KBS, 12 pull ups
- Sumo Deadlift 3-3-3-3-3 then 400m farmer’s carry
- Complete for time: 100 overhead squats (115/75#), perform 5 burpees at the start of each minute.
Community Notes: Happy Birthday Sarge!!
Nutrition Challenge Notes: Check out this video about “sugarholics” from the legend Jack Lalanne.
This Post Has 35 Comments
Happy birthday, Sarge!! Have a GREAT day!
Happy Birthday Sarge!!!!
Happy Birthday Sarge!
Have a GREAT birthday Sarge!!!
Happy birthday Sarge. Anyone doing Hell-en tomorrow?
I am looking to do it at 4:30.
Happy birthday Sarge!! Have a wonderful day!
Happy birthday Sarge!
Happy Birthday Sarge!!! Have a fabulous one!
happy birthday Sarge!!
great vid! when was the original air date mid 50s?? wow, what happened!
I’m not sure when that video originally aired but man that guy was ahead of his time! I love watching his videos, inspirational.
Happy birthday Sarge!
Happy Birthday Sarge!!
Happy birthday sarge!
Hope your birthday is as fantastic as you!!! happy! happy!
Happy Birthday Sarge!
Happy Birthday Karen!!!!
Happy Birthday Sarge!!
Happy Birthday Sarge!! I hope you have a great day.
Happy birthday Coach Sarge!!
Happy birthday!! Maybe I’ll bump into you again today
Rick, I’m plannin on doing hell-en today. Hoping to be in by 5
Nice Marissa, I’ll be there a little before 5, I hope. I can hang out and wait for you to get started.
today is the 20th anniversary of operation gothic serpant or the battle of mogadishu which the movie blackhawk down was based off of.
heres the wod:
Battle for Mogadishu Memorial WOD30 ground to overhead (135/95)Then, 3 rounds of:2 rope climbs with assault pack (25/15)10 kettle bell swings (70/45)18 burpeesThen, run 1 mile AFAHP (as fast as humanly possible)
the 1 mile run at the end is there because when they all hopped on the convoy to leave the city a lot of the rangers and delta force operators could not fit on the vehicles. so they ran some wounded and exhausted and dehydrated. as they ran they took fire and had to return fire. hence the mogadishu mile.
Happy birthday, Sarge!!!
Happy Birthday Sarge!!!!
Happy birthday Sarge!
Happy Birthday to you Sarge!
Happy birthday, Sarge! Have a good one!
Happy birthday, Sarge!! Enjoy it, you deserve it!!!
Happy Birthday Sarge!
Happy birthday Karen!
Happy Birthday Sarge!!!
Results:
Sumo Dead
Kelly 195
“Hell-en”
Tom S. 31:56 (35)
Marissa 30:33 (1/2 pu)
Rick 32:54 Rx
Kim H. 28:34 (mm)
Thruster K2E
Nikki K. 6:50 (15#, t2db)
Nick A. 8:53 (35#)
Hoagie 8:27 (35#, K2chest)
5 rep thruster
Chase 165, 165
Dani 95, 100
Maggie R. 95, 100
thanks for all the birthday wishes, team ICA! 🙂
sarge i think you owe john some birthday burpees!! happy birthday!