In groups of 2, with one person working at a time, complete 10 rounds of:
- 15 box jumps (24/20″)
- 10 wall balls (20/14# to 10/9′)
- 5 power clean & jerk (135/95#, NTE 70% 1RM)
WOD Notes: Each partner group shares a box, a medicine ball, and a barbell. Partner 1 will complete one full round while Partner 2 rests, then they switch. Transitions should be fast, and every round should be a full out SPRINT! Each partner completes 5 full rounds. Advanced women shoot to 10′.
* HEAT WARNING – There is an excessive heat warning in place for today. If you know you don’t handle the heat well, consider taking tonight off and joining us at 6:15am tomorrow morning instead. If you choose to come in tonight, be sure to drink at least 1-2 liters of water throughout the day. Let’s be smart and stay safe!
This Post Has 16 Comments
looks awesome!!
In for 4:30 🙂
On a separate note, the main page WOD looks like a lot of fun. Just saying in case anyone who does the programming at ICA is reading this 🙂
Noted.
Finished Murph in 52:33 at the local playground at Sea Isle City since I didnt have access to a gym.. This WOD was rough!
Nice Jim! Did you get any crazy looks from people? Not every day someone does an hour long workout on a playground!
I got all kinds of crazy looks from the parents and kids in the playground.
Way to rock the boardwalk, Jimbo! Nice time too! I am so frickin’ sore today!
OK I admit ..I’m beat up from yesterday. Had to modify
10# at 10 ft for wallballs ( only broke my face twice )
55# on power clean n jerk
16:30 5 rounds
PS
Loved woding out with the ICA gang yesterday. Thanks guys!
Come back anytime!
Good working out with you Barb!! You rocked the full Murph!! Woot woot!
Results:
Frank + Nick 19:36 (95)
Lindsey + Natalie 21:35 (75, 20/16″”)
Mike S + Craig 15:55 (Rx+ 24# wall ball)
Tiana + Killa 21:43 (10′, T-step ups 2 rds)
Mark + Kev 14:57 (Mark 95)
Karen + Laurie 21:31 (83, 65)
Jimbo + Keeley 22:00 (115, 95)
John (95) time n/a
Scott + Phil 22:55 (3 rps 135, Rx)
Roydan + Chase 18:59 (83, 125)
Brandy + Dani/Kim L (12#/14#, 45/65)
Good work today on a deceptively rough WOD, way to gut out the heat! Great job to Roydan in his first class!
Did the Main Page wod since I was at Sweat.
21-15-9
Front Squats 75#
Burpees
Pull ups (modified to jumping)
14:44
Question about this one…Jerry and I are going to attempt this at Sweat, i dont think that we will be able to throw the medicine balls that they have so i was thinking of subbing 75# thrusters for the wall balls. Also, do we use 1 weight for the C&J? Any input would be appreciated!!!!
Thanks guys and awesome job on this killer wod!!!
The old mainpage scale is a double weight thruster for wallballs. That always mean a 45 pound bar for men and something around 30 pounds for women. We had some partners using two different weights for the C and J so that should be fine. Good luck!
Great! Thanks John! I’ll post our results tonight.
Thanks John !