Daily WOD – May 11, 2019

Liam Kraft Kennedy born 4/30/19
Seamus Burns Mallowe born May 6, 2019
Owen Reynolds Pugh born May 4, 2019

In teams of 3 complete for time:

A) 5000/4000m row

B) 2 rounds of:

  • 50 thrusters (75/55#)
  • 50 push jerks (75/55#)
  • 50 sumo deadlift high pulls(75/55#)
  • 50 hang power cleans (75/55#)
  • 50 burpees

WOD Notes:  Parts A) and B) take place concurrently. One member will row while the other two take turns on the barbell and burpees.  You may alternate who is rowing at any time, but we recommend shorter intervals (i.e. 250-500m) so that no one gets stuck doing the bulk of any one movement!

Community Notes:  Welcome to the newest members of the ICA family!

Reminder:  Join us for Community Yoga at 10:45am! Guests are welcome!

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This Post Has 2 Comments

  1. Modification for Teams of 2.
    5000/4000m row
    ONE round of:
    – 66 thrusters
    – 66 SDHP
    – 66 push press
    – 66 hpc
    – 66 burpees
    For teams of 2, the barbell decides the rotation. While Partner A rows, Parter B completes 1/2 of a movement (i.e. 33 thrusters). Then Partner B rows while Partner A completes the remainder of the movement (i.e. the remaining 33 thrusters). Continue this way until you get through all the movements. 1 round only!

  2. 7:30am

    24:46 RX
    Alex W
    Ray Z
    Frank W

    21:48 RX
    Dan E
    Kyle E

    23:01 (4000m)
    Elissa (45, charger)
    Ray F

    27:34 (4500m)
    Kelly G (45)
    Sydney (45)

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