Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- “Inverse Kalsu” – 100 burpees for time with 5 thrusters (135/95#) at the start of each minute
- Complete 5 rounds NFT of 10 strict toes to bar, 10 step ups (heavy), 10 ring dips, 10 good mornings (50% back squat)
- Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: front squats (185/115#), strict chin ups
- 21-18-15-12-9-6-3 reps for time of KB swings (53/35#) and box jumps (24/20″)
- Front Squat 6×1 (95%) then 3 x 20 second pause front squat
- Run or row 5k
Iron Phoenix Notes: Event 1 will have a 12 minute time cap. For anyone who does not have a toe to bar, the tiebreaker will be the time it took to finish the 50 deadlifts.
Event #1
- 800m run
- 50 deadlifts (155/105#, masters 135/85#)
- 50 toes to bar
This Post Has 8 Comments
Remind me – the age for masters?
50+
I’m missing my new ICA hoodie! Wondering if someone might have accidentally picked it up at ICA? It’s a small and my name is on the tag…
Cause there’s a medium that’s been sitting in the wood bench by the desk for almost a week.
Do Masters compete in their own category for a chance to win something, or this there just one overall male and one overall female winner? If so, then John’s gonna have to burn some more wood.
We pick one male and one female winner. The 50+ category is simply to make the workouts more do-able and fair for our Masters athletes.
I’m just going to leave this here.
I’m not saying it should be the official song of the Throwdown but I’m not saying it shouldn’t.
Anyone interested in the mayweather/pacquiao fight this Saturday?