Daily WOD – Dec 7, 2018

Nicole, Dave and Kenny hammering away through sit ups!

Deadlift 1-1-1-1-1 (bar raised on 45# plates)

then

Accessory work:

  1. 10R/10L single leg box jumps
  2. 3×10 barbell hip thrusts (50% 1RM)

WOD Notes:  The deadlifts today are a TRAINING max, not a true max.  Build in weight on each set until you get to something heavy that still moves smoothly and with good form.

Community Notes: Happy Birthday Megan V!

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This Post Has 4 Comments

  1. Heather Stem

    FYI Christmas Tree lighting and Christmas parade is happening tonight in Pville. Bridge street is closed in the Borough from Church St. to Starr St. for those taking the evening classes

  2. ICA admin

    Results:
    BWys (from Thurs night) 455
    Pete P. 345
    Murray 365
    Zach 275
    Matt B. 275
    Anne Marie 185
    Jenn 280
    Mike D> 325
    Danielle 235
    Katy 205
    Ian 225
    Dan E> 365
    Franco 435
    Ceil work

    6:15
    Vince L. 195 x a bunch
    Ken 225
    Greg 225
    Luke L. 335
    Craig 305
    Ryan B. 305
    Rob M. 195x a bunch
    Faith 135x a bunch

    9:30
    Steve M. 405 sumo
    Ed 405 sumo
    Janet 210
    Marissa W. :0
    Kelly G. 145
    Jen C. 210
    Christine 🙂
    Nicole 225
    Pugh :0
    Dave C. 275
    Allison 195
    Dave W. :0
    Tom S. 295
    John 505

    Noon Joel 495
    Sean 345

  3. Coach eQ

    4pm
    Chase 395
    Robbie 355
    Kyle M 350
    Dani 205
    Brooke 135×6
    Nik 295 (sumo 0″)
    Jeff 335
    Brenden – sled drags
    Chris 355
    Heather 225

  4. Nikki

    5pm
    Nikki K 235
    Alex D 88 KB DL
    Joe S 295 🙁
    Tina 215
    DE 375
    Shawn 295
    Tim 315
    Matt D 75
    Moira 130 Sumo PR
    Erin 255
    Boelker 360
    Daria 180
    Lindsay G 165
    Dan T 155 sumo
    Bob K 315 form
    Steve K 315

    6pm
    Blythe 150 across
    Kristen 115 across
    Jami 115 across
    Erik 365
    Andrew 365
    Ben 255
    Blake 455
    Fili 275

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