Announcement: 31 Heroes WOD

Due to the interest in the 31 Heroes WOD coming up this Saturday (Sept 3rd), we will be holding our usual 9 a.m. and an additional 10 a.m. class to accommodate the extra athletes. We will have 3 versions of the workout so that hopefully everyone that wants to can participate. All three versions are AMRAP in 31 minutes. Partner 1 works while Partner 2 runs; when Partner 2 returns he/she picks up where Partner 1 left off. Score is total number of rounds + extra reps completed.

Please sign up on MindBody for the 9am or 10am class, or if you don’t have a membership at ICA you can post to comments with which class you are coming to.

Version 1 (Rx)

Partner 1:

  • 8 thrusters (155/105#)
  • 6 rope climbs
  • 11 box jumps (30/24″)

Partner 2: 400 m sandbag run (45/25#)

Version 2

Partner 1:

  • 10 thrusters (95/65#)
  • 10 alternating pullup/knees to elbows (1 pullup, 1 K2E, repeat)
  • 10 box jumps (24/20″)
  • 1 rope climb

Partner 2: 400 m plate run (25/15#)

Version 3

Partner 1:

  • 10 thrusters (95/65#)
  • 10 pullups
  • 20 situps
  • 11 box jumps (24/20″)

Partner 2: 400 m plate run (25/15#)

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This Post Has 3 Comments

  1. So pumped for this!! 🙂

  2. Ugh!! I want to do this wod! Not fair I have to work:( I tried to get out, they changed my hours but I wont make it:( Im trying to find another box that is holding it that day too. I emailed Rob Miller so I am waiting to hear what he says. Wish I could be there to meet your brother Killa!

  3. we might try to go camping this weekend to make up for the trip Irene made us cancel, but if not, i’m in for this!

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