Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Push Press 1-1-1-1-1-1 then alternating tabata ring dips and box jumps (32/24″)
- Valentine’s Partner WOD – 50 reps of KBS (53/35#), sit ups, walking lunges, box jumps, push ups, wallballs, pull ups, burpees
- Complete 5 rounds for time of 3 power snatches (185/125#), 9 c2b pull ups, 12 lateral hops
- AMRAP in 12 of 2 muscle ups, 6 pistols, 10 slam balls (40/30#), cash out: 33 burpees for time
- Front Squat 2-2-2-2-2 then 5x5R/5L split squat
- Complete 21-18-15-12-9-6-3 reps for time of KB Power snatches (53/35#) and Russian twists (53/35#)
Community Notes: Happy Birthday Cynthia!!
Girls Night Note: I’ve had a lot of people ask what they can bring for our ladies wine and yoga night. Beverages and snacks of any kind would be great! Remember a lot of ICAers are participating in the nutrition challenge, so at least some Paleo and GF/SF snacks are encouraged. Please post to comments if you’re planning to bring something to share, so we can get as good a spread as possible. Can’t wait!!
This Post Has 18 Comments
I am bringing chocolate covered strawberries for Friday night. Can’t wait!!
Happy Birthday, Cynthia!!!
What time is Bench Press Club? I am coming in at 4:30 for bench followed by Front Squats.
Happy birthday Cynthia! Hope u have a great day!
Have a spectacular birthday Cynthia !!
happy birthday!!
CYNTHIA! I hope your birthday ROCKS!!!
HBD Cynthia!!!
Happy Birthday Cynthia!
Happy Cynthia Day!
As for Friday, I am going to bring a sushi tray or a meat/cheese tray. I do know that I’m going to bring some red wine as well a seltzer.
Thanks everyone for the birthday wishes!
Happy Birthday!
I’m going to bring a dip on friday.
Happy Birthday Cynthia!
Happy Birthday Cynthia!!
Happy bday Cynthia!!
Looking forward to tomorrow night! I’m bringing wine and a veggie tray.
Happy Birthday Cynthia!!
I will bring some red wine and a paleo/gf friendly snack….just have to decide what…not helpful, I know.
I will also bring red wine and something paleo friendly, maybe guacamole and some spicy shrimp.
I’ll bring red wine and pico de gallo or guacamole and peppers instead of chips. See you tonight :o)