Bench Press 3-3-3-3-3
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:
- Take 15 minutes to establish a 1RM clean. Power, split or full cleans are acceptable.
- Run 1.25 miles (5 laps of the 400m run)
- 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!)