“Coffland”
Hang from a pull up bar for 6 minutes.
Each time you let go of the bar complete an 800m run and 30 push ups before hanging again.
WOD Notes: There will be a 30 minute cap on this workout. Scales will include a ring row hold or farmer’s carry hold, in place of the pull up bar hang. You can also halve the penalty and opt for a 400m run + 15 push ups.
Community Notes: For the past several years ICA has participated in an adopt-a-family program for the greater Philadelphia area. This year, we have partnered with a local organization to adopt 2 families from Phoenixville. We are so excited to help make their holiday season a special one! Click HERE to see a description of the families and their wish lists. If you want to participate, there are several ways to get involved:
- Purchase an item off the wish lists (we’ll have them printed at the gym so you can sign up for items you want to buy). Be sure to clearly label the items so we know whom they are for.
- Purchase gift cards (Walmart, Target, Wawa, etc)
- Drop off cash that we’ll use to buy items off the wish lists.
All items should be unwrapped. Please aim to have all donations to us by Sunday December 17, though we’ll accept donations until December 22. Thank you in advance for your generosity, ICA!
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Results: The time in parentheses is the first hang time of the workout.
5:15
Alan 40:00 @ 5:38 hang time (1:50)
Dan E. 33:15 Rx (1:45)
KtS 18:06 Rx (2:24)
Danielle 31:20 Rx (2:12)
Ceil 20:20 (400m, 15 pu, 35# DB hold) (2:00)
Emma 35:50 (400m, 15 pu, 5:00 minute hold) (1:17)
CHris M. 39:20 Rx (1:45)
Derek E. 28:30 Rx (2:00)
Nicole 30:03 (400m, 15pu to 18″) (1:00)
6:15
T 36:00 (400m, 15 pu) (1:10)
Smith 40:40 (20 push ups) (1:12)
Karen 41:05 (400m, 15×20# DB bench) (1:00)
Pete P. 40:00 @5:20 hang time (400m, 15 pu) (1:16)
KtL 28:33 (MFx20) (2:00)
9:30
John 24:50 Rx (2:38)
Kerri 40:27 (15@#9) (2:17)
Christine 40:40 (15@#9) (1:15
Jen C. 29:45 Rx (2:00)
Results:
4:00
Andrew 42:44 Rx (1:16)
Drake 32:00 (1:53) Rx
Shawn 40:00 Rx (1:33)
Bri 28:22 (15xMF) 2:38
CHris S> 33:50 (row, 40# DBs) 2:02
Marissa W. 40:00 (5:20 hang time, 18″ pu, row) 1:01
Vollmer 23:05 Rx (2:05)
Vanessa 35:30 (18″ bar, 8/4) (1:12)
Duris 🙂 (2:05)
Jenn 37:05 Rx (1:36)
RObbie 32:17 (bike 45cal) (1:38)
Heather 39:00 (bike 30 cal) (1:41)
Pugh 31:42 Rx (1:26)
Kyle 40:00 (8/4, 30/15, 5:15 total) (1:00)
Catherine 33:01 Rx (2:00)
Steve 32:55 Rx (1:33)
Caine 16:29 Rx (3:03)
5:00
Noni 20:02 (mfx12) 2:30)
Mike D> 28:30 Rx (2:02)
Joe S> 33:00 Rx (1:38)
COlin 40:00 (5:00 hang, 400m) 1:11
Jeff C> 26:57 (20pu) 2:05
Tim C. 20:04 Rx (3:13)
Cindy 32:45 (15 pu MM, 2 rounds) 1:50
Rey 35:10 (20pu, row) 1:54)
sillup 17:22 Rx (2:51)
Ben 36:41 (15# DB bench) (2:05)
John C. 30:20 (400m row) (1:36)
Filchner 22:29 (15 pu, 400, row) (2:29
6:00
Rocco 25:39 Rx (1:32)
Sigal 33:42 DCPU (1:32)
Lombardi 28:26 (400, 15) (1:42)
Zabs 32:00 (400, 15)
DT 22:05 Rx (2:43)
Robert 26:00 (20pu, 400)
Bob B. 40 @ 4:43? (800, 15pu)
Bob K. 34:40 Rx (1:47)
Blake 24:30 (400, 15pu) (1:30)
Tom 22:30 (2x53kb, 400m, 15 bar pu) (2:45)
7:00
D.W. 22:17 (15pu) (2:05)
Durant 36:15 (15pu) (1:05)
Mike L. 26:10 (15pu) (1:34)