Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Front Squat 3-3-3-3-3 then 6×30 yd sled drag (50% SDC)
- Complete for time 25 HSPU, 25 hang power cleans (115/75#), 25 wallballs (20/14# to 10/9′), 25 pull ups, 25 KB swings (70/53#)
- Power clean 5×3, then complete for time 12 DB thrusters (50/35#), 12 KBS (70/53#), 12 push ups, 12 KBS, 12 DB thrusters. Complete a 40 yd shuttle run after each set.
- Complete 3 rounds for time of 30 box jumps (24/20″), 20 thrusters (75/55#), 10 T2B
- Deadlift 5-5-5-5-5 then 30R/30L single leg KB RDL
- “Nancy” – complete 5 rounds for time of 400m run, 15 OHS (95/65#)
Throwdown Notes: Workout 4 will remain a mystery until the first 3 workouts are finished on Saturday! There is still time to sign up!
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And moga at 6! It’s not in MindBody but it will be so hold your britches.
If you are coming to moga, feel free to post on here what areas you’d like to work on so I can help tailor it to you.
moga is now in mindbody – sign up!
Also – a note for this Saturday. If you are not competing in the ICA Throwdown but you still need your workout fix, we have only one class – at 8:30am. However, we are programming a strength WOD for Saturday, so you are welcome to come do it during Barbell club at 7;30am if you prefer
Yay!! I am excited for Saturday barbell and for the throwdown!
We need some more guys to compete. Seriously, gents. This is a family affair, let’s get the whole family together for it.
Oooh, is this a bad time to tell you I’m pulling out? (Insert dirty joke about high school girlfriend here) Hey Oooh!!
Just noticed that my 5RM DL weight was not recorded. It was 195. And 44lb for the single leg KP RDL. Thanks!
195×5!!?! Nice Laurie!!
Results:
40 yd shuttle and lifting
Rick 5:43 (145)
Coll 6:28 (125)
Nancy
Jerry Row, bar
Nik 17:12 Rx
Front Squats
Kelly 115, 225
Nikki K. 105, —
Deadlift
Dani 210, 53
Oh shoot. Just to clarify – I totally misread that workout – I found my 3 rep max for the power cleans. Just a bit different than doing 5 sets of them…