"Fall 2015 Nutrition Challenge Performance Test" WOD 1: With a 4 minute running clock, run 400m then complete max burpees  WOD 2: Immediately following the 4 minutes complete an 800m run for time Rest/recover then…

In teams of 2, complete for time: 30 clean and jerks (135/95#) 150 wall balls (20/14# to 10/9') 30 clean and jerks (135/95#) WOD Notes: The movements must be completed in order. Partners do not…

Reverse banded front squat (6x1, 100%) then 5x5 weighted push ups WOD Notes: The reverse banded front squat means the band will be hung from above and provide the most assistance at the bottom of…

Come in between 4:30 and 6:30 to make up one of the last 6 workouts.  This week the choices are: 800m run, 10 DB power snatches (70/50#), 600m run, 20 DB power snatches, 400m run,…

Snatch Pull 5x2  Then Power Snatch 1-1-1-1-1 WOD Notes:  The goal on the snatch pull is to hit the first (deadlift) and second (hip extension) pulls of the snatch without ever going overhead.  There needs…

"The Zoo" Complete 3 rounds for time of: 10 back squats (225/135#) 400m run 10 strict pull ups 20 burpees WOD Notes:  This is Phil's last week as a regular at ICA!  He is getting…

 AMRAP in 10 minutes of: 10 KB swings (53/35#) 10 box jumps (24/20") 10 toes to bar  WOD Notes:  The toes to bar in this workout will likely be the hardest component.  Make sure that…

Push Press 6x2 (90%) Then 10 hip pull overs NFT WOD Notes:  The hip pull over is a movement similar to the "skin the cats" but done on a pull up bar.  Scales are skin…

Complete for time: 800m run 30 DB power snatches (70/50#, alternating hands) 600m run 20 DB power snatches (70/50#) 400m run  10 DB power snatches (70/50#) Community Notes:  Happy Birthday OMC!! WOD Notes:  Choose a dumbell…

Complete the following not for time: 200m farmer's carry (AHAP) 5 legless rope climbs 50 Russian twists (25/15#, 2 touches = 1 rep) 25R/25L DB weighted step ups 100 push ups (advanced: ring push ups)…