Complete for time
- 25 handstand pushups
- 25 hang power cleans (115/75#)
- 25 wallballs (20/14# to 10/9′)
- 25 pullups
- 25 kettlebell swings (70/53#)
Any time you break a set complete 1 rope climb before continuing 0n.
WOD Notes: The goal for this workout is to complete each exercise unbroken (i.e. try to complete all 25 pull ups without coming off the pull up bar, or all 25 HPC without putting the bar down). Any time you break a set, you must complete 1 rope climb before continuing on. We will help each athlete choose appropriate scales… but don’t make it too easy! We expect everyone to have to complete at least some rope climbs.
Community Notes: Happy Birthday Momma Sieller!!!!
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This looks like a good one. For the record….every time I say this, I regret it.
Happy Birthday Momma Sieller!
Happy Birthday Momma Sieller!!!!
This looks brutal! Unfortunately, every time I say this, I’m right!!
Morning Results:
9am
Joe 10:39 (53kb)
Tom R. 8:33 (box,G,75,14,r.pulls)
Mark F. 17:30 (box,65,G,14,44kb,r.pulls)
Craig 10:58 (2abmat)
John C. 16:16 (box,65,6,12,35kb,r.pulls)
Nicole S. 18:35 (push-ups,65,44kb)
10am
Laurie 12:11 (box,55,12,P,35kb)
Mario 13:12 (box,95,44kb)
Cari 11:31 (abmat)
Jess 10:20 (3abmat,55,10,P,26kb,rope climbs to tape)
Chloe 11:18 (2abmat+45,60,6,P+B,26kb,r.pulls)
Gunter 10:48 (box,75,G,44kb,r.pulls)
Blake 13:05 (box,95,P,53kb)
Awesome work this morning to both classes! Great to see everyone challenging themselves to hold on for all 25 reps-pushing yourself to new limits and stepping outside of your comfort zone results in huge gains! Keep up the great work ICA!
O’Neill’s Garage…
We don’t have a rope, so we subbed 5 burpees for the rope climb.
Spence 15:45 (green ball)
Mrs. Spence 13:40 (abmat+cones, GHD’s for HPC, pushups for pullups)
Cragle 13:20 (GHD for HSPU, 45# db thrusters for HPC)
Barb 18:40 (green ball, thin red band, 1 pood)
Please add this song to the ICA playlist…
http://www.youtube.com/watch?v=1orMXD_Ijbs
whoa baby that was awesome. Brian watched it repeatedly and even laughed in song towards the end. I wonder who is in the audience watching this guy. What language is he singing in? I wonder if the song would be just as amazing if you didn’t watch the video with it–probably not. And the worst part of this video, ooo ooo ooooooooooooh troooo looo loo. . . I got it stuck in my head!
PS If this song doesn’t make it to the Iron Cross Playlist, we’ll have it at O’Neill’s garage for you if you ever come visit.
Happy Birthday Ma Sieller!
Mark – let me share with you johns reaction: “That guy is so weird. And I don’t know if I’m taking about Mark or that video.”
That’s good, John.
Weird works for for both Mark and the creepy guy in the video.
hahaha I was thinking the same thing! The guy in the video gave me the willies! He def a creeper!
Haha, damn you Warnek! I love the beginning because it’s all 1970’s graphics and then he comes out from the side in his “ooohhhh, oooooh, oh, ohhh” smiling, not even looking at the crowd.
The song is Trololo by Eduard Khill (Russian).
Halloween costume?!
Happy Birthday Momma Sieller!!!
Thanks for the birthday wishes 🙂 You’re awesome !!!!
You guys are all wrong. Thats the Russian Mr. Rodgers. He just walked in his house and is about to take off his shoes. Last line obviously translates “…Won’t you be my comrade?”
Haha, sadly this guy passed away in June. Which I think led to the rise of this video. It was also in an episode of Family Guy.
Aimee 9:59…thanks for great wod Nikki!