Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Open 14.1” – AMRAP in 10 minutes of 30 double unders, 15 power snatches
- Back Squat 1RM with a 10s hold at the bottom then tabata back squats (50%)
- Complete 21-15-9 reps for time of barbell row (135/95#) and strict chin up, then 8×50 yd dash
- Row 3000m for time and complete 3 rounds of 20 pull ups (consecutive) and 20 partner leg tosses
- High Hang Snatch 1-1-1-1-1-1-1 then snatch balance 5×5 @ 50%
- Complete for time 30 burpees, 10 thrusters (95/65#), 20 burpees, 20 thrusters (95/65#), 10 burpees, 30 thrusters (95/65#)
Pool Notes: We have added a second class this Sunday at 3:00 p.m. for the swimming WOD with 12 spots available. Sign up if you plan on attending! The pool is at Radnor High School and the admission fee is $6.
Open Notes: Hats off to the point scorers for ICA in the first week of the 2014 Open. For the women it was KEB, Jenn and Nik and for the men it was Kehl, Sam and John. It is worth noting that both of the Berman kids had top 3 performances!
This Post Has 8 Comments
Awesome job everybody!!! Peggy’s it must be genetic! You Berman’s rock!!!
Kudos to the Berman’s!!
Nice!! Awesome job to all the top scorers!!
Nice job everyone!
Great job everyone! Way to go KEB and Sam! Peggy you must be so proud 🙂
AW – Thanks you guys.
Yeah Peggy!
YES!!!!!!!!!!!!!!! GET JACKED UP!!!!!!!