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Daily WOD – Jun 5, 2018

9:00 pm

AMRAP in 15 minutes of:

  • 40 unbroken double unders
  • 30 unbroken Russian twists (25/15#)
  • 20 unbroken KB swings (53/35#)

WOD Notes:  One of the goals of today’s workout is to work toward larger working sets when tired.  To earn the Rx you must go unbroken or start a new set.  If unbroken is not an option for you, just move fast!  Russian twists are 1 rep per touch.

Iron Phoenix Notes:  Remember to sign up for our annual in house competition this Friday by Wednesday!  Sign up sheets are by the trophy on the front desk.  You’ll notice all classes on Saturday are cancelled so the only way to get a workout is to sign up.  Then you get three for the price of one and that is called a bargain! You do not need to be competitive or think you are in the running to win in order to sign up. This is a great opportunity to test yourself and see how it feels to do multiple workouts in a day! Plus, there will be lots of camaraderie and free wings… there’s nothing to lose!

4 Comments leave one →
  1. Iggy permalink
    6:12 am

    5:15am

    Alan S – 3+61 (2xSU, unweighted twists, 53Rkb)
    Brianna G – 4+115 (2xSU)
    Danielle S – 4+79 (25lb plate)
    Faith – 5+120 (2xSU/26Rkb)
    KTS – 🙂
    Kelly G – 8+70 (2xSU/15Rkb)
    Peter P – 4+19 (2xSU/35kb)
    Vollmer – 5 (15 GHD)
    John W – 7+24 RX

  2. Boelker permalink
    7:17 am

    6:15

    Jenn 5 Rx
    Vince 7 (2XSU, 35)
    Craig H. 5 (2XSU, 35)
    DE 6+10 Rx
    Luke 5+1 (8cal)
    Abby 6 (SU, 20)
    Iggy 5+46 Rx

  3. ICA admin permalink*
    8:38 pm

    Results:
    9:30
    Tanya 4+90 (90 du/rd)
    Mado 5+40 (BR)
    Natalie 🙂 (2xsu)
    Jimbo 6+26 Rx
    Rey 6+80 (2xsu)
    Ricky 7+60 Rx

    4:00
    Pat B. 🙂
    Robbie 5 Rx
    Mark G. 🙂
    Heath 🙂
    Marissa W> 5+10 KB (20#, 2xsu)
    Vanessa 6 (15#, 2xsu)
    Julia 4+38 (26#, 20du, 10#)
    Joe S. Fitness
    Catherine 7 (2xsu)
    Steve K. 5+9 KB 92xsu)
    Heather 5 (1st Rd Rx)
    Tom S. 5+1 (1st Rd Rx)

    5:00
    Andrew 4+2 (25du)
    Sole 4 (10#, unweighted twists), su)
    Don 🙂
    Rocco 4+89 Rx
    NIk 7+78 Rx
    Jami 4+4 (15#, TT, 8 cal row)
    Sillup 6 Rx
    Mel 7+17 Rx
    Douglas 🙂

    6:00
    Moira 6 (TT, 20#, 2xsu)
    Boelker 7+1 Rx+70
    Erin 7+10 Rx
    Tim 4+19 (br)
    Jeff 5+46 (100su)
    Joe W. 3+81 (70su, tt)
    Fili 4+25 (br, 62R)
    JOhn C. 5+10 (44, br)
    Bob K. 5+26 (br, R)
    Janet 5+91 (60su)
    Vicki 🙂
    MIke D> 5 (2 Rx)
    Ceil 5+10 (44R)
    Sofia 5+1 (10du, 35)
    Nikki K. 5+26 (10dua, 44R)
    Chase 6 (BR)
    Dani :0
    Kelly K. 6+8 (44DL)

  4. ICA admin permalink*
    11:43 am

    7:00

    Rob G 5 (DUA, 44#)
    Quinn 5+15 (UB, 44#)
    Patrick M 5+8 (80 SU, 44#)
    Elissa 7+37 Rx!

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