3 rounds of:
- 400 meter run
- 30 yards one-arm overhead walking lunges (50/35#)
- 7 bar muscle ups
Community Notes: On Saturday June 15, we’re hosting ICA’s Battle for the Iron Phoenix 2.0. The Battle for the Iron Phoenix is our annual in-house competition… Version 2.0 is a revamped approach that we’re hoping will maximize participation! In lieu of a 4-5 hour competition, this year’s Battle will take place during two 90-minute classes on June 15. Everyone who attends class that day will complete 3 separate workouts, and we’ll use the results to crown our male and female champ for 2019! This event is open to all ICA members, and our goal is to have as many of you participate as possible! You do not have to be a competitive type, or think you have a shot at winning, to join in the fun. All experience levels are encouraged to participate (although only those who complete the workouts “Rx” will be in the running to win). Come on out and challenge yourself to a triple-header of WODs!
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I’m going to do 5 miles tomorrow morning at 0430 if anyones interested.
Oooh! I like the new format and think it will be a great opportunity for all athletes at ICA to have a great morning! Saturday is usually my rest day, but for the Throwdown I’m in!
6:00
Lombardi 🙂
Mel 🙂
Rocco 14:35 Rx
Zabs 18:17 (4BMU/rd)
DT 17:02 (5BMU/rd, 35#)
Erik 15:25 (PU, 35# @ shoulder)
Pete 14:44 (P-C2B, 20#)
Dominika 13:25 (kip pull-ups, 10#)
Curtis 17:17 (kip pull-ups, 2×15# @ hang)
Rob M. 13:55 (strict PU, 25#)
——————–
7:00
Kristen 15:58 (15# @ shoulder rack, P/mm PU, row)
PTB 14:53 (45# @ shoulder rack, 7/7 Ring Row/Push-Up)