Banded Deadlift 10×2
Then
5×8 good mornings (40% 1RM back squat)
Community Notes: Happy Birthday Steve K!!
Community Notes II: Saturday morning we are running a fundraiser, Lift Up Luke, which seeks to raise money for the Autism Tree Foundation to support early diagnosis and treatment of autism, as well as parent education. Instead of regular classes we’ll run heats of the WOD from 9am-11:30am, every 10 minutes or so. You can sign up for a heat when you show up, and we’ll have a warm up area in the warehouse. ICA will donate $1 for every full round completed! (Scaled or Rx, both count.) Donations of any amount are welcome. An easy way to help us DOUBLE our donation is by matching us with $1 for every round you complete. Of course, you do NOT have to donate in order to participate. We are making this a FREE workout for anyone on a punchcard or 2x/week membership.
This Post Has 25 Comments
Happy Birthday Steve K!!! 🙂
Happy birthday Steve!!! 🙂
Happy Birthday Steve!
Happy birthday, Steve!!
🙂
Happy Birthday Steve!!!
Happy birthday, Steve!
Happy birthday Steve!
Happy birthday Steve!
Happy Birthday Steve!
Lift Up Luke: Being a 5 minute AMRAP, can individuals do multiple heats, if so desired?
Lol, I suppose you can repeat it if you want. However, a 5 min workout can/should leave you on the floor if you hit the right (insanely high) intensity! John can do “Fran” in just over 2 minutes, and it leaves him hurting for days. So, hit your first heat as hard as you possibly can, and if you have more in the tank when you’re done, feel free to do it again. Learning to hit that insanely high intensity takes time and practice!
I guess it will depend on the scaling on the DUs (aka DU attempts…) Thanks!
Happy Birthday Steve!
I will be there (around 10)! But cannot sign up given my 2x a week restraint. Just wanted to let you know!
Sounds good, can’t wait to see you!
Happy Birthday Steve!
Happy Steve Day!
I suspect we’ll be there around 9:30 or so. Looking forward to it. Have a great day, all!
I would like to participate in the WOD on Saturday but would need to be in the first group to do so. Is that possible?
Yup!
Thanks, I can’t sign in because I already did twice this week.
Also, who are the ICA teams that are competing in the SuperFit Games? Just curious.
Nikki and John,
I’m a scratch for tomorrow. I keep forgetting about soccer. Looks like a great cause and great wod…have fun!
I’ll put in $3 to match the rounds Kehl will get through.
McGonigal, you were in the lead to be the officiant at my wedding (with your shirt off and oiled up). But with that comment…no more. Now your shirt has to be on
Results:
6:15
Paul 205 MM, 95
Mark 185 MM, 75
Craig 185MM, 95
Buzz 235 MM, 95
Dan E. 185 G, 135
Mickey 225 G, 155
Nick V. 225G, 115
Ben 185 G, 125
Sara R. 135MM, 75
Jenn 155 MM, 85
Rudy 105 MM, 55
Holly 105 MM, 75
9:30
Moira 55MF (floor), 25
Cate K. 165 MM, 95
Nik 145 MM, 83
Ron 225 P, 135
Scott 225 P, 135
Brian M. 205 P, 115
Jackie T. 105 MM, 75
Katie L. 75 MM, 65
12:00
Tom P. 185 G, 115
Fili 215 G, 135
Hilary 135 MM, 85
Tanya 155 MM, 85
Tom S. 155 MM, 95
Laurie 115 MM, 95
Derek 125 MM, 65
Anna 95 MM, 65
4:00
Zoo 225 G, 165
Matt 225 G, 135
John 315 G, 165
Rick 175 P, 95
Sajan 175 P, 95
Steve 175 P, 105
B 175 P, 95
Joel 145 2xMF, 105
Jocelyn 115 MF, 65
Chris 95 MF, 45
5:00
OMC 235 P, 135
Dave 185 P, 135
Natalie 155 MM, 85
Nick A. 165 P, 75
Robbie 165 P, 95
Correction. Ben 185 G, 135
6pm
Colleen 145 MM, 65
Big Mike 165MM, 75
Adam 165 MM, 75
Rey 225 P, 125
Chase 225P, 105
Hoagie 225P, 115
Sorry for the delayed post, guys.