With a partner complete 2 rounds for time of:
- 100 wall balls (20/14# to 10/9′)
- 30 power cleans (145/100#)
While one partner is doing wall balls, the other must hold the bar in a front rack position. While one partner cleans, the other must hold a deadhang from the pull up bar. You may switch who holds and who moves as often as you like.
WOD Notes: If you are unable to hold a barbell in front rack position, hold a set of heavy KBs or DBs in the rack position instead. If you are unable to hang on a pull up bar for at least 20 seconds, consider a ring row hang instead.
Community Notes: Good luck to Boelker, Dan E, Erin, and friend-of-ICA Jen Lefkof as they compete in the Master’s Arctic Blast at the Fuge tomorrow! If anyone is interested in spectating, the workouts start at 8:00AM and end around 4:00PM, with an after party at Stickman Brews in Royersford at 5:00PM. Check the blog comments for additional details!
OLY WOD
- Hang Snatch+OHS+Snatch – Build to a heavy single
- Clean Pull 5×2 (100% 1RM clean)
- 3×10 DB bench, 3×10 DB row
- EMOM for 10 minutes of: 10 wallballs, 5 unbroken power cleans (50% 1RM)
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Dan and Dave: Team Barcelona 1992
Erin and Jen: Team Puppies and Ponytails
Stickman: “Best Beer in Southeast Pennsylvania.”
– Truth
Good Luck today y’all!
7:30am
15:36
Pete (16WB/ 95 HPC)
Keith (16WB/ 95 HPC)
15:45
Craig (115)
Kelly G (30DB hold)
14:45
Faith ( 12WB squat jumps / 45)
Missy ( 12WB / 75)
14:58
Alexa C (75)
Nicole W (75)
Good Luck y’all!!!