Run 5000m (for time)
WOD Notes: Don’t you cherry pick, you bums. This is a benchmark that comes around every year and this is your chance to break in the new ICA course! Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare to 160418.
Course directions: Leave ICA parking lot via Jefferson St and head toward Bridge. Turn left on Bridge and run all the way to Nutt Rd (Rt 23). Right on Nutt Rd, run until Main St (just past the hospital). Right on Main St, then Right on Anderson, which you take all the way back to Bridge St. Left on Bridge and back into the gym (by way of Jefferson St, to ensure an even 3.1 miles).
Rack Pull 5-5-5-5-5
30 strict toes to bar NFT
WOD Notes: The rack pull will be performed with the athlete standing on the ground and the bar on top of 45# plates. Work your way up to a 5 rep max.
Schedule Notes: As a reminder, we are closed July 4. On July 3, we’re offering a modified schedule: 6:15am, 8:30am, 9:30am, 5:00pm, and 6:00pm.
Community Notes: If you don’t already have plans for July 4, join us for a day of swimming and hiking at our cabin in Bethel, PA! It’s about 1 hr 10 min from the gym, and we’ll be there from 11:00am-4:00pm, weather pending. If you’re interested in joining us, let us know by this Saturday so we can have an approximate head count. BYO beer, food, and beach chairs!
AMRAP in 14 minutes of:
- 20 KB snatches (53/35#)
- 10 lateral burpees over a bar
WOD Notes: Kettlebell snatches will start from the hang position. Anyone not comfortable with the KB snatch can use dumbbells and go from the floor or complete 30 one arm Russian swings. Go fast!
Reminder: The meat we ordered about a month ago is coming in tonight around 4. If you placed an order, please don’t forget to pick it up!
Complete 3 rounds for time of:
- 2 front squats (80% 1RM)
- 10 slam balls (40/30#)
- 1 rope climb
Rest 2 minutes then repeat 2 more times.
WOD Notes: In this workout you’ll complete three intervals, each consisting of 3 rounds (for a total of 9 rounds). Rx requires cleaning the front squats from the floor. If you can not clean that weight, you can either take the bar from a rack or scale to 5 front squats at 65% of your 1RM.
“Fight Gone Strongman”
- Keg Presses
- Stone to shoulder
- Farmer Carries
- Tire Flips
- Weighted pull ups
WOD Notes: The “fight gone-” style of workout means you spend 1 minute at each station completing as many reps as possible. After all 5 movements have been completed, you rest 1 minute. Repeat for a total of 3 rounds. There are no prescribed weights as we are going to have a lot of equipment out and expect you to challenge yourself to go heavy today. There will be lots of options! Compare to 16o1o8.
Community Notes: Happy Birthday Jim C!