AMRAP in 30 minutes:
- 5 pull ups
- 10 push ups
- 15 squats
Complete a 400m run after every 3 rounds.
Class Notes: Due to pull up space restrictions, we will not be taking extra athletes (beyond the 14 spots and 2 waitlist) in today’s workout. There will be a 50 burpee penalty for any no shows (sign up but don’t show up).
Nutrition Challenge Notes: This is the last weekend of our Fall Nutrition Challenge! Hooray! We’ve seen some pretty amazing results so far, and can’t wait to see what the performance test brings! As a reminder, the final performance test (and official end of the challenge) is next Wednesday, Oct 1.
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HUGE thanks to Sarge for running all 3 classes tomorrow!!! John, Zoo, Nikki, and Jenn will be representing ICA at the South Philly Rumble. Spectators, fans, hecklers all welcome to join in the fun. 🙂
Good luck tomorrow Team ICA! Kick some butt!
Good Luck Team ICA!
Good luck tomorrow guys! Kick some butt!
Good luck team ICA!!!
Good Luck Team ICA!!
Good luck and have fun!!! 🙂
Good luck!!
Oh I’m gonna heckle. But not until after Sarge yells at me at the 8:30.
Good luck guys!
8:30
Holly 3 scaled
Eric 3+7 scale
Steve 4+8 scale
Mark 5+7
Tav 4
Quinn 4+5
Jess V 🙂
Jess S 3+15
Sabol 5
Cory 5
Todd 5+62
9:30
Rob 3
Tom S 4+90
Kelly 3+60 scale
Mel 🙂 scale
Jimbo 4+90
Jon 4+41
Paul 4 (DC 400)
Sara 3+67
Kim 🙂
Nick V 3+63
Chuck 4 (DC 400)
Peggy 4 (DC 400)
Sam ?
Tanya 3+75
Great work everyone!
The record for planking is 4 hours, 26 minutes set by a Chinese SWAT team member. Check out the photos: http://forum.bodybuilding.com/showthread.php?t=164326421