Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Max height box jump then deadlift 5×4 (80%)
- Teams of 4 complete: 4 rope climbs, 150 wallballs (20/14# to 10/9′), 150 sit ups, 4 rope climbs, 150 box jumps (24/20″), 150 push ups, 4 rope climbs, 150 DB power snatches (45/25#), 150 air squats, 4 rope climbs
- AMRAP in 14 minutes of 1o slam balls (40/30#), 5 towel pull ups, 2 power snatches (155/105#)
- Complete 5 rounds for time of 2 complexes (185/125#) and 200 m run. Complex = 4 deadlifts, 3 hang power cleans, 2 push jerks
- “Angie” – 100 reps of pull ups, push ups, sit ups, squats
- Front Squat 6×3 (85%) then 3 sets of max consecutive double unders
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Is anyone interested in joining a team-rowing event? It’s on May 2nd in Manasquan, NJ.
That’s our ICA throwdown!
Sorry Nikki, very much out of the loop. Hope you all have fun!
No prob Todd, you may get some interest from folks who don’t want to participate in the throwdown (“Battle for the Iron Phoenix”)… but it is a hugely fun day even for people not competing so I expect most of our members will be there!
Kehl’s picture is 100% superimposed. I call BS.
Kehl should go head to head with Connor Barwin.
http://www.csnphilly.com/blog/700-level/watch-connor-barwin-coming-jj-watts-box-jump-crown
Hmmmm…so I can play for the NFL.
Connor Barwin: 6’4″ – 57″ box jump
Me: 5’10” – 54″ box jump (with a step though)
Maybe I should belittle him by tagging him to my jump.