Complete for time:
- 2000/1500m Row
- 100 Wallballs (20/14# to 10/9′)
- 10 Rope climbs
WOD Notes: There will be a 20 minute cap on this workout. No one movement should take longer than 8 minutes. The sub for rope climbs will be 30 ring rows + 30 abmat situps (any order).
Community Note: We are excited to announce that Heather is joining our coaching staff as the newest ICA Coaching Intern! Heather will be training alongside our current coaches over the next few months. Congratulations Heather, we’re expecting great things!!
This Post Has 18 Comments
Woohoo! Congratulations Heather!
Awesome! Congratulations, Heather!
Congrats Heather!!!
Congratulations Heather! Looking forward to taking your classes π
Congratulations Heather
Congrats Heather!!! #pancakemafiarules. Told u she is a lot better than me.
Yay, Congrats Heather!
Congrats Heather!
Congrats Heather!!
Congratulations Heather!
Congratulations Heather!!
Woot woot!
Congrats, Heather!
Results:
5:15
Frank N. 9RC (60, 9′)
Mike D> Rx
KtS 15:54 Rx
Murray 18:24 (su/pu, 7:19 row)
Bill 4 RC (8#)
Tyler 6 Rc (16d, 9′)
Alex W. 4 RC (16#)
Ceil 15RC (3pull climbs)
Dan E> 17:54 Rx
Danielle 9 RC (50WB)
Jenn 6 RC Rx
6:15
Betsy 19:26 (8#)
Brian 20RR 9RR, 55W)
KEvin 7RC Rx
John C. 19:05 (14#, 10RC (1500m)
Kelly G. 18:15 (10#0
Vince 19:06 (14#, RR)
Ken 1 RC (85WB)
Ricky 15:27 (RR, su)
DE 17:58 Rx
Craig π
9:30
Kerri 4 RC Rx
Heather 17:20 (Rx+16#)
Allison 20:00 (25# plate)
Tiffany 2 RC, 52 sit ups(6#d)
Christine 4.5RC (WB to ball)
Becky :0 (6#d, 8′)
Drake π Rx
KtM 6RCA (10#, 8′)
Nicole W>> π Rx
Congratulations Heather!!!
CONGRATS to Heather!
6:00
Zabs 27:18 Rx
Shawn 19:08 (14, rr/su)
andrew 3RC Rx
DT π
Jami π
sigal 5RC (20#)
Kristen 20RR/20MC (6)
blythe 35RR/35MC (10)
Pete π (16, 60, 4rc)
Iggy 16:50 Rx (7:27 Row)
Bob 20min cap (8:15, 85, 5)
7:00
Erik π
Ash 18:43 (12#)
Sydney π
Elissa 17:11 Rx
Greg π
Results:
4:00 pm
EQ 19:39 Rx
Kyle K. 120 crunches (ski)
Nick L. 6RC (14#)
Chris S. 19:27 (RR/su, 12#)
Faith 19:44 (8)
Steve K. 8RC)
Luke 8 RC
MIke C> 3 RC+su)
Tanya 19:2 Rx
Linda 19:50 (6# to 16″, RR/su)
Catherine 5 RC, 12#)
jason S. 4 RC (10#)
Frank W> 18:09 (RR, su)
Robbie 20:00 Rx
Marissa W> 17:03 (8#, RR, su)
Jesse 18:58 (8#)
5:00
Janet 1/2 rope, 20su
LIndsay 7 RC, 10#)
MOrgan 7:56 RR, 10#)
Kenny 19:30 (12#, 60 WB)
Tim 6RC, 16#)
Jeff 6 RC, 14#)
Brooke 2.5 RC to 10′, 6#x88
Daria 18:02 (su/pu)
Bob K. π
Chris M. :0
Moira 18:21 (curl/squat combo)
boelker 17:08 Rx
Fili 85 WB/8RC to 10′)
Joe S. 3RC, 14#)
Sillup 18:16 Rx