AMRAP in 15 minutes of an ascending ladder by 3’s of:
- Handstand push ups
- KB swings (53/35#, 2x reps)
WOD Notes: Each round of this workout, the rep scheme will increase by 3 reps for HSPU and 6 reps for KB swings. Round 1 will be 3 HS/6 KB, round 2 will be 6 HS/12 KB then 9 HS/18 KB and so on until the 15 minutes is up. The scale for HSPU will be overhead presses or push ups.
Community Notes: Happy Birthday Ceil!
Nutrition Challenge Winners: We’re excited to announce our 3 winners from this year’s nutrition challenge! Each athlete will receive a $50 gift card to Kettlebell Kitchen!
- Beginner – Kyle K. – Kyle improved by 3 strict pull ups and shaved a minute off his metcon. The high school environment is a challenging place to stick to a diet but Kyle brought his chicken and broccoli to the cafeteria and his dedication paid off!
- Advanced – Faith – Faith improved by 6 banded pull ups and shaved 3 minutes off her metcon. She adhered to a particularly challenging set of macros and hit two other major goals during this challenge (sub 4 minute 800m, first toes to bar)!
- Spirit – Murray – Murray improved in performance and body composition and showed impressive dedication to his diet. He was very active in the ICA Nutrition Facebook group and supportive of others in the gym.
OLY WOD:
- Snatch 1-1-1-1
- Clean and Jerk 1-1-1-1
Then 3 rounds for time of:
- 200m sled run (115/75#)
- 15 chest to bar pull ups
- 100m farmer carry (70/53#)
- 5 cleans (70%1RM)
This Post Has 8 Comments
Congrats Kyle, Faith and Murray!!! Well deserved all around! Great job to everyone on the challenge
Congratulations everyone!
For some reason a number of people couldn’t see this post when it went up last night. We refreshed it so hopefully everyone can see it now! Sorry for the unintentional blackout day!
Congratulations y’all!!
Row-Vember
The ErgData app is pretty slick. It connects via Bluetooth quickly and easily, and provides live feedback on a ton of metrics.
6,029 today.
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Thanks Dave!
Congratulations to all the challenge winners!!