AMRAP in 22 minutes of:
- 200m farmer carry (55&35#/40&25#)
- 10 strict pull ups (35/25#)
- 20 DB power snatches (55/40#)
WOD Notes: This is a long slow metcon/borderline strength day. You will get out of breath and it will be challenging but the movements are slow for the most part. Each athlete will pick 2 different dumbbell or kettlebell weights. One to power snatch, and one for weighted pull ups. For those that cannot do weighted pull ups, perform a challenging version of a pull up (strict, banded, RR etc.) and shoot for 5 to 10 a round. Farmer carries are unevenly loaded and may be done in the warehouse if you don’t like carrying a metal object through lightning. The power snatches should be split evenly between hands but you do not have to alternate each rep.
Community Notes: ICA is sponsoring the Citizen Advocacy Phoenixville Run coming up on October 22. There will be a 5k and 10k option and we typically have a few ICAers in the event. You can register for the race HERE.
Reminder: The ICA swim WOD is this Sunday at Radnor High School at 2:00 pm. Make sure to sign up in Wellness living if you plan to attend. Cost is $6 cash at the door, space is limited.
This Post Has 4 Comments
Breakfast Club
Ryan 2+4PU (60/45, 35, 60, 35# vest entire WOD)
Jenn 1+4 snatch (10/20, 18, 40)
Erik 2+6PU (50/35, 21, 50)
Ceil 2+Carry (40/25, RR, 40 clean)
Faith 2+Carry (35/25, P+MF, 15 1/2 carry)
Craig 3 (55/35, BW, 45)
6:00
Jacki 3 (30/26, :60P, 30)
Dubs 2+1 (55/45, 7P, 45)
Derek 3+1 (53/25, B, 25)
John 😉
Nik 3+0 Rx
Patrick S. 3+22 Rx
Andrew 2+1 (62/50, :60, 50)
Ray Z. 2+30 (45/30, Bmm, 30)
Curtis 3+1 (53/25, RR, KBS)
Danielle 2+5 (30/20, 10#, 30)
Stuart 3+1 (35/25, B, KBS)
Mel 2+2 (35/26, B, 35)
Joe S. 3+1 (45/30, 45)
7:00pm
Chris M 3+0 (5BPU, 45/35)
Smith 2+2 (55/35, 20# vest)
Karen 3+0 (35/25, PU(G))
Elissa 3+5 (40/25, SPU, 35# snatch)
Ray 3+1 Rx
Rob G 3+1 (50/35, BPU)
Results:
9:30
Jimbo 4 (5 pu)
Tanya 3+FC (24/45)
Kelly D. 3+FC (30/20, 55pu)
Pugh 🙂
Jim C. 3+FC (45, 10 pu)
Jamie 2+5 (PU)
Betsy 3 2/3 (26 KBS, 10 spu, 25, 15)
Erin 3 (5, 3, 3 C2B)
Janet 3 (3pu, 30 s)
Dave C. 3 (10 strict, 25 s)
Mike H 4 (53, spu, 40)
Jenn 🙂 (G, 44RKBS)
Kerri 3+3 (35/29, 5JPU)
4:00
Steve 3+5 (SPU, 45s)
DK 3+5 pu Rx
Jolene 3 (25/15S, P)
Christine 5 (25/15, RR)
Austin 3 (60/40)
Duris 3+FC +3pu Rx
Brooks 3+FC (SPU)
Vanessa 3+FC (5pu, 25s, 18)
Pat B> 3+2 (spu, 55R)
Vollmer 3 (55/26)
Jen C. 4+FC (5+SPU, 30)
KTS 3+19 (35s, 35, 5pu)
Mark G. 2+35 (35pu, 75s, 30)
Allen 3 (pu, 45, 30)
Shawn 3+20 (20p, 35s)
5:00
Sabol 2+30 Rx
Caine
Boelker 3+1 (60/44, vest)
Chase 2+30 (55s, 70)
Tav 2+11 (70/60s)
Nikki K. 4+30 (20FC)
Sigal 3+12 (40/35, 6# vest)
Chris S. 3+FC (30/25s, G+P)
Ryan P. 3 (50s/35spu)
EQ 4+30 (35/25 :))
Dani 2+FC+5 (35s/44, spu)
Tim 3+FC (53/45, 10pu)
Jeff 4+FC (53/35 spu RKBS)
Mike C> 3+FC (vest pu, 50/35)
Andy 3+FC+2 (44/53, spu)
Bob K. 3 (40/25)