Push Jerk 3-3-3-3-3 Then take 15 minutes to work on 3 or more of the following: Scales L-sits Inversions Planks Stretching WOD Notes:  Compare push jerk to 180716.  The exercises above (sometimes called SLIPS) are…

Partner Interval  Complete 12 rounds for time of: 300/250m row 15 burpees 25 sit ups WOD Notes:  Partners alternate every movement.  Partner 1 will row, then partner 2 will burpee, and partner 1 will do…

AMRAP in 17 minutes of: 10 thrusters (95/65#) 1 rope climb 30 double unders WOD Notes:  We're looking for high intensity - meaning quick rounds and transitions! Pick a thruster weight that allows you to…

Banded deadlifts 8x3  Then: 5 rounds (not for time) of: 5R/5L single leg kettlebell deadlifts  3 tall box jumps  WOD Notes: Banded work is all about speed! Pick a barbell weight and band tension combo…

3 rounds of: 400 meter run 30 yards one-arm overhead walking lunges (50/35#) 7 bar muscle ups Community Notes: On Saturday June 15, we're hosting ICA's Battle for the Iron Phoenix 2.0. The Battle for…

AMRAP in 3 minutes of: 5 front squats (185/115#, ~70% 1RM) 7 burpees 9 toes to bar Rest 3 minutes, then repeat for a total of 5 cycles. WOD Notes: For this workout, you'll sprint…

Complete for time: 1000/800m row Then 30-20-10 Dumbbell snatches (50/35#) Box jumps (24/20") Class Registration Note:  We've seen an increase in no-shows and late cancels recently and wanted to stress the importance of removing your…

Overhead Squat 5-5-5-5-5 Then Snatch Balance 5x3 (50% 5RM) WOD Notes:  Compare to 180521.

"Hell-en" Complete for time: 1200m run 63 KB swings (53/35#) 36 pull ups 800m run 42 KB swings (53/35#) 24 pull ups 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes:  Compare to…