Complete for time:
- 50 DU – 25 TU – 25 PU – 5 MU
- 40 DU – 20 TU – 20 PU – 4 MU
- 30 DU – 15 TU – 15 PU – 3 MU
- 20 DU – 10 TU – 10 PU – 2 MU
- 10 DU – 5 TU – 5 PU – 1 MU
WOD Key: DU = double unders. TU = tuck ups (aka lemon squeezers). PU = push ups. MU = muscle ups.
WOD Notes: The sub for DU will be 2x or 3x single under. The sub for tuck ups will be sit ups. The sub for muscle ups will be MU transitions on the low rings OR 2x ring rows.
Schedule Notes: A slight change of plans for July 4th. Coach Dave and Coach Ryan have volunteered to run 2 classes, at 8:30am and 9:30am. The WOD will be a Hero WOD that has never been programmed at ICA. Clues: It involves a barbell, a jump rope and is 30 minutes long. Please sign up in Wellness Living to reserve your spot!
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6:00
Cindy 16:06 (SU, SU, P, 2XRR)
Stuart 13:02 (3X, SU, SU, 2XRR)
Alexa 13:30 (P, 2XRR)
Erik 20:46 (3XSU, SU, MUT)
Sara 18:30 (S)
Ed 18:24 (2XSU, SU, DCPU, 2XRR)
Michelle 😉
Results:
5:15
Megan S. 19:08 (banded knee pu, RR)
Jenn 🙂 (2mu/rd, first mu workout!)
Elissa 15:30 (MFx2MU)
Murray 10:52 (2xsu, 2xRR)
Frank 🙂
Wes 13:30 (2xsu, bar mu)
Marissa W. 14:02 (su)
Marissa Y —– first muscle up!!
Zach 🙂
Danielle 🙂
Nicole 13:33 (MFPU, 2xsu, 2xRR)
Craig 15:00 (su, RR)
Ceil 21:52 (Bpu, RR)
6:15
Tom B. 16:25 (single unders, RR)
Erin 18:20 (2xRR)
KtL 18:30 (su, RR)
Dan E. 15:01 Rx
Karen 🙂 (23 du in a row PR!, RR)
Smith 20:19 (MUT)
Fili 21:38 (2xRR)
Ryan I 17:18 Rx
Chris M. 23:45 RR
Emma 26:54 (MFPU, RR, SU) First 2 push ups!!
9:30
Robbie 20:11 (30-10 GHD)
Mitch 18:50 (2xsu, RR)
Luke 17:27 (2xsu, RR)
Vicki 14:07 (2xsu, MUT)
Heather 15:20 (RR, cal bike)
Vollmer 16:55 Rx
Jess 17:52 (RR, 2xsu)
Quinn 17:45 ( P MU)
Pat B. 17:38 (2xRR)
Jolene 13:15 (RR, 2xsu, 5du)
Ron 🙂
Tom S. 14:10 (3xsu, pu)
Bri 14:14 (SU, RR, 60%PU)
Mike C. 17:54 (PMU)
Allison 14:30 (15#< BFS 19:31 (band, 2xsu)
Mel 13:52 (RR)
Leland 17:54 (su, RR< crunches, 6")
4:00
Sarge 🙂 (su, su, RR)
NIk 12:30 Rx
Mathew 13:18 (scale)
Katherine 11:30 (2xsu, RR)
Duris 14:33 (9MU)
Vanessa 12:30 (50, plank, RR)
Shawn 12:25 (2xsu, sit ups, RR)
Derek E. 13:40 (su, MUT)
Kerri 11:59 (su, BPU, RR)
Sigal 14:59 (2xRR)
Chris 13:45 (su, RR, 16# pu)
Pugh 12:51 (10mu)
Sabol 9;53 (RR< 3xsu)
Brooks 13:43 (RR)
Payton 11:15 (su, mut)
Joe S. 8:50 (MUT)
Drake 15:40 (RR)
Tav 11:58 RR
Steve P. 14:19 (2xRR)
5:00
Curtis 18:08 (RR)
Frank 15:48 (2xsu, RR)
Nikki K. 15:06 (2xsu, RR 17:41 (2xsu, MUT)
Tina 🙂