Banded Box Squat 10×2 (60% bar, 30% band)
Then
5×50 yd sled drag (60% 1RM back squat)
WOD Notes: For anyone not in the “Battle for the Iron Phoenix”, this is a great workout to work on explosive power and really put in some heavy work. For anyone in the competition, this is an awesome workout to dial back the weight a little bit and just get in some form squats to get your body moving well and sled drags to loosen up your hips and back. Either way, come on in and work hard!
Iron Phoenix Schedule:
- Gym opens at 7:30 for warm up.
- Rules at 8:00.
- Heat 1 of event 1 at 8:30
- Full heat list here.
This Post Has 8 Comments
John what time is the Iron Phoenix starting? Expected end time?
I’m hoping to put up actual heats tomorrow morning sometime. The basic idea is gym opens at 7:30, first event at 8:30, final event starts around noon.
thank you
The real question (that still wasn’t answered) is: How much can Rick swallow?
For a good time call 1-(900) EASY-RICK, the extra K is for a kick ass time.
4pm
Andy 115 MF 16″
Sarah P 145 MF 16″
Jeff 145 MM 16″
Shawn 125 MM 20″
Zach 125 MM (form) 16″
Brian W 125 MM (form) 16″
Marissa 95 MF 16″
Lindsey 75 MF 16″
Nik 115 MF 16″
Happy Hour Results
Dave
Conn 115, MF, 16″+15#
Sarah 105 MM, 12″
Danielle 95, MM, 12″
Hope everyone is getting jacked up!
OOPS – Dave’s Happy Hour Results
Dave 225, P, 16″