Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “14.5” Complete 21-18-15-12-9-6-3 reps for time of thrusters (95/65#) and burpees
- Deadlift 3-3-3-3-3 then 5×6 zurcher deads (40%)
- Death by G2O (50% 1 RM)
- Complete for time: 400m run, 30 pistols, 400m run, 20 HSPU, 400m run, 10 muscle ups
- “Fight Gone Bad” – Complete 3 rounds of 1 minute at each of the following stations: box jumps (20/16″), push press (75/55#), row (cal), wallballs (20/14# to 10/9′), sumo deadlift high pulls (75/55#), rest
- Bench Press 5-5-5-5-5 then 50 floor presses NFT (60%)
Open Notes: The final Open WOD is in the books! Great job to everyone who participated in this tough 5 week event! The final week’s top performers were Tanya, Jenn and Nikki for the women and Dave, Zoo and John for the men. The full ICA Open leaderboard is linked HERE.
Schedule Notes: MOGA tonight at 6:00pm!
This Post Has 2 Comments
Awesome! We can re-do 14.5!! – Said no one ever.
That is the first workout that I’ve ever done, that I honestly would not do again. 6 days later, and my calves just today feel back to normal…