Daily WOD – Nov 7, 2018

Luke hoisting a rock heavier than himself!

Take 6 minutes to complete:

  • 10 bar muscle ups
  • 20 deadlifts (225/155#)
  • 50 wallballs (20/14# to 10/9′)

Rest 3 minutes and repeat for a total of 3 rounds.

WOD Notes:  The scale for bar muscle ups will be 15 pull ups and 15 push ups.  To get the desired effect, no more than 2 minutes should be spent at any one station (ie don’t spend more than 2 minutes on bar muscle ups in any one round). Each new round will start from the bar muscle ups even if you don’t finish the previous round.

Meat Notes:  We’ll be putting in another meat order for anyone interested.  For those of you who are unaware, several times a year we place an order from Rineer Family Farms outside Lancaster and they deliver large portions of meat to the gym. You can fill out the order form by clicking HERE by Friday, Nov 9. The options are:

  • Beef – $395 (~50#) – Consists of about 25# ground beef plus another 25# of steaks, roasts, cubes and stirfry meat. ONLY 8 SHARES AVAILABLE!  If you want beef, get your name on the list ASAP.  First come, first serve.
  • Chicken – $195 (~40#) – Consists of several (2-3) whole chickens and some cuts of chicken (breasts, wings, thighs etc).
  • Pork – $350 (~60#) – Consists of bacon (we’re talking more than 5# of really good bacon), sausage, hams, shoulder, loin and other pork cuts.  Style of sausage can be specified within reason.
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This Post Has 2 Comments

  1. ICA admin

    Results:
    5:15
    KtS 5:55/43WB/40WB (5mu/10pu/10pu)
    Jenn 30WB/30WB/32WB Rx
    Rob M 🙂
    Ryan B 5:00/6:00/30WB (14#, 95#, pu)
    Murray 🙂
    Zach 5:45/10WB/20WB (135)

    Dan E> 4:56/5:50/25WB Rx
    JOsh 3:00/4:56/4:21 (10pull/20push, 145#)
    Faith 6:11/6:00/5:55 (95#, P)
    Bill 5:00/5:30/5:32 (75, pull ups)
    Danielle 18WB/9WB/8WB (pu/pu)
    Tyler 4:58/5:30/5:48 (125/10pu/20pu/16#)
    anne Marie 5:15/5:25/5:23 (115 dead, 12#, pu)
    Matt B. 5:24/6:00/38WB (pu/pu, 165)
    Pete B. 5:17/6:00/40WB (135/25pu, 20#)
    Frank N. 5:09/35WB/20 (5pu)
    Mike D. 🙂
    Iggy 7BMU, 39WB/33WB/8BMU, 15DL/32WB (135# last round)

    6:15
    Vicki 4:51 (5BMU P)/50/47 WB (P banded mu)
    Vollmer 40WB, 15WB, 4WB Rx
    Brian W> 5:30/5:45/6:00 (145, RR, 24″ pu)
    Ken 4:38/6:00/6:00 (25WB, 95#, 40WB)
    DE 5:21/30WB/40WB (10 pu last round)
    Craig 5:31/:)/16wB (185#, 15kip, push)
    Vince 4:55/6;00/6:00 (25/20/26)

    9:30
    Paul 5:28/35WB< 28 WB (5BMUA, 16, 165) Nick 4:17/4:17/4:28 (spu, 135# SDL) Jesse 5:14/5:49/5:54 (10/10 rd, 75#) Christine 5:01/45WB/45WB (10pu/P, 70#) Tiff 4:20/5:03/5:12 Allison 5:20/5:13/5:27 (10#, 10RR, 10su, 105#) Shania 30WB/35WB/5:08 (25WB) Eilish 35WB/35WB, 5:22 (30WB) KtM 30WB, 35WB, 35 WB (12#, 95#, pu/pu) Nicole 32WB/30WB/5:00 (8#, 10 JPU) JOel 🙂 Ed 🙂 4:00 Smith 3MU/4MU/4MU Caine :0 Betsy 4:50/5:05/5:27 (85#, 10 pu) Julie 36/33/33WB (115, 10#) Marissa W. 4:41/4:59/5:02 (88#, 10#, P) Alex W. 🙂 6:00 Julia 39WB/33WB/29WB (10/10, 85SD, 10#) Lombardi 5:03/5;35/36WB (135, 12) Erin 5:47/40WB/20WB (pu) Zab 🙂 Mel 5:59/44/26 (5/15, 85#) Fili 36/26/12 (2 BMU total) DT 42/36/25 (8BMU, 135, 14) Ben 34/28/20 (10/15, 135) Andrew 5:51/33/28 (10/15, hex) 7:00 Sydney 5:11/5:59/5:45 Rob G> 5:22/6:00/32 (16pu/pu)
    Sillup 5:38/39WB/40WB Rx
    Ceil 5:50/34WB/:)
    Erik 🙂
    Sofia 53WB/45WB/35WB

  2. Boelker

    5:00

    Nikki K. 35/31/25 (10/10)
    Tina :)/;)/<20 (10/10, 20WB)
    Filchner 4:56/35/36 (15/15, 105Hex, 16)
    Kyle M. 5:08/5:30/45 (20pushups, 165 sumo)
    Daria 5:01/39/5:52 (15/15, 110)
    Joe Fitness
    Janet 6:00/30/21 (10/10, 135)
    Robbie 45/)/;) Rx
    Jeff 5:36:5:56/44 (12/12, 185, 14)
    Morgan 4:21/5:09/;) (?)
    Luke 4:57/38/26 (10/15, 185, 24 to 9’)
    Lindsay 5:17/5:26/5:40 (15/15, 85, 10)
    Tim 38/35/38 (12/12, 185, 16)

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