Daily WOD – Jun 10, 2019

Julie flying through some lateral hops!

Bench Press 3-3-3-3-3

Then

5×10 KB bench press

WOD Notes:  Compare bench press to 180404.

Iron Phoenix Notes:  As promised, here are the workouts for this Saturday’s 6th Annual Battle for the Iron Phoenix!  All ICAers are encouraged to participate this members-only fitness challenge. Classes start at 7:30am and 9:00am and include a coach-led warm-up and instruction, so even our newest athletes can come test your fitness with 3 workouts in 90 minutes! In order:

  1. Take 15 minutes to establish a 1RM clean.  Power, split or full cleans are acceptable.
  2. Run 1.25 miles (5 laps of the 400m run)
  3. Complete 18-15-12-9-6-3 reps for time of: power clean and jerks (115/75#) and pull-ups.  The 18-15 rounds will be pull-ups, the 12-9 rounds will be C2B pull ups and the 6-3 rounds will be bar muscle ups. Time cap = 10 minutes.

As always, scaling/modifying is totally acceptable and expected. For WOD #2, those who can’t run are welcome to row 2000m instead. For WOD #3, modify the barbell weight and pull ups as needed. Only those reps completed “Rx” will count when we select our male and female winners.

If you can’t make it in on Saturday, you can complete the WODs at 6:30 pm on Thursday. We added a special class in Wellness Living – please sign up so we know how many to expect. (Also, please only sign up for this session if you absolutely can not make it on Saturday!)

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This Post Has 3 Comments

  1. 205-215

  2. Results:
    5:15
    Sean G. 🙂
    Missy 95
    Faith 70
    Kelly G> 75
    Ceil 🙂
    natalie 25, 10
    Murray 195, 62
    Dnaielle 85 PR1
    Jenn 120
    Zach 205
    Ian Ca 255
    Frank N. 160
    JIm C. 🙂
    Steve M. 🙂
    —-
    6:15
    Becca :0
    Maureen 🙂
    Ana 🙂
    NIcole 85
    Suzi :0
    Vince 145×3
    John C> 175
    DE :0
    Jason V. 🙂
    Ron :0
    —-
    9:30
    Dan R> 🙂
    Jeese St 185 x3
    Matt D. 90000
    Janet :0
    kerri 70
    Allison 🙂
    Jess V. 95
    Megan V. 95
    Vollmer 🙂
    Ian Cu :0
    joel 245
    Ed 195, 205×2
    Stacey 🙂
    Linda 🙂
    —–
    4:00
    Pugh 240
    Kyle K. 165
    Alex W. 175, 180 x 2
    Tom S. 165, 175×2
    Heather 115
    Tanya 145
    Christine 75, 80×1
    Dominika 80
    NIck L. 225
    ROb M. 135, 145×2
    Shawn C. 135
    —–
    5:00
    Whitney 85
    Kirsten 105×1, 95×3
    EQ 🙂
    Tina 95×2 PR1
    Kelly K. 105
    JEsse Sy 85
    Smith :0
    QUinn 170 PR!
    Jake 205
    Kyle E. 165×1, 155-135
    Dan T> 165
    JOe S. 185, 195×2
    Tim C. 🙂
    —–

  3. 6:00
    Erik 155
    Fili 10×155 with board
    DT Form
    Peter 5×5 @ 95
    Sigal 205, 215×2
    Megan 90, 92.5×1
    Lombardi 5×10 @ 65
    Erin 115
    —————
    7:00
    Sydney 73×2
    Nik 130 (tied PR!)
    Tiago 155

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