Complete for time:
- 21 push jerks (135/95#)
- 14 bar muscle ups
- 15 push jerks (135/95#)
- 10 bar muscle ups
- 9 push jerks (135/95#)
- 6 bar muscle ups
WOD Notes: This workout should be fast and intense, not a slow grind! Pick your scales accordingly. The push jerk weight should be something that allows you to complete each round in 2-3 sets (i.e., complete the 21 as 7-7-7…) Bar MUs can be scaled to 7-5-3 or 2x chest-to-bar pull ups. Anyone with shoulder issues can sub strict DB/KB presses or even power cleans in place of the jerks. There will be a 15 minute time cap.
Community Notes: Happy birthday Pugh!
Event Notes: This Sunday is the KWS 5k trail run. Online registration is closed, but day-of registration is available. Runners and spectators don’t forget to wear your ICA gear! This event is rain or shine… but we know ICAers would never let a little rain stop them 🙂
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Happy birthday Pugh!
Results:
5:15
Dan E> 11:45 Rx
Vince 7 rds in 12 min of 7 push presses (45#), 5 pull ups)
NIcole W. 12:49 (65, 2xRR)
Murray 8:13 (spu)
Craig 12:46 (spu)
Chris M> 14:42 (125, JPU)
Mike L. 11:40 (65, P)
Dnaielle 13:56 (65, 2xP)
Jenn 14:50 + 7 BMU Rx
KtS 13:39 (8-8-4)
Brianna 10:10 (2xRR, 75)
Megan S> 11:20 (55, MM+MF)
Alan 12:55 (75, P PU)
ELissa 14:19 (85, BMUA, c2b)
Shaun 13:19 (2xspu)
6:15
Iggy 11:10 Rx
Rach 12:23 C2Bx2, 73
Smith 15:00 (4BMU, c2b)
Karen 12:34 (MM+MF, 85)
KtL 14:12 (2xRR< 85)
Missy 13:02 (65, PU)
T 11:43 (P)
Zane 6:48 (RR 14:50 (85, 6-4-RMU)
Allison 11:03 (P+2MF, 55)
Catherine 11:37 (65)
Drake 13:40 (c2b, 105)
Results:
9:30
Frank W. 11:45 (115, pu)
Patrick S. 13:30 Rx
Alexa 11:38 (mm+mf)
VOllmer 69 reps, 19:00
Pugh 🙂 (30-20-10 KBP, spu)
Moira 11:30 (plank, 65DL)
Cindy 12:10 (MM, 55)
Tiffany 11:40 (N, 65)
Jen C. 14:50 (85, 6-4-rmu)
12:00
Jimbo 10:19 (strict rest)
Christine 10:55 (60 JPU)
Joel 10:42 (155, jpu)
John C. 11:08 (105, strict)
Vicki 11:08 (band mu)
So, Jimbo rested strictly for 10:19? Brilliant.
“That’s so Jimbo…”
That’s a great way to spend 10 minutes on a Friday.
I’m serious. I can see it now:
“You know what, John? Instead of the workout, I’m just gonna rest here for about 10 minutes or so.”
Who else is going to the trail run Sunday? Anyone done this one before as I am curious if it is technical trail (like Mt. Misery) or more like a XC course. THANKS!
PS: Happy birthday, Pugh!
It’s a pretty easy, mostly flat course- not technical.
Happy Birthday Tom
4:00
Luke M 11:30 (85, BMU/C2B)
Nik 8:33 Rx
John 8:57 Rx
Caine 6:45 (95)
Dave W 12:48 (95, PU)
Kerri 8:58 (55, PU)
Heather 9:11 (65, SPU)
Jason 10:29 (55, PU)
Tom S 9:25 (105, PUx2)
Chris S 9:04 (75, 2xRR)
Jeff 8:50 (85, PU)
Shawn 10:30 (90, C2B)
Mike 8:25 (115, C2B)
5:00pm
Sabol 13:34 (2xC2B)
EQ 🙂 (75, ring trans)
Tim 12:37 (75, 2xC2B/PU)
Sikora 🙂
Colin 10:48 (95, PU (P))
Pete 12:11 (84, 2xPU (P))
Sigal 13:51 (2xPU)
6;00pm
Bob K 11:59 (115, 1/2 BMU)
Erik 10:32 (95, PU)
Kerry 11:50 (55, PU(P))
Derek T 12:58 (85, all the BMU!)
Boelker 10:23 Rx
Blake 11:00 (115, PU)
Erin 14:04 (21-15-9 C2B)
Mel 11:32 (85, 21-15-9 C2B)
Stuart 6:54 (10# DB PP, 2xRR)
Kyle E 11:27 (95 PP, 2xPU (P))