Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Wide grip deadlift 3-3-3-3-3 then 400m farmer’s carry NFT
- “Filthy Fifty” – See Saturday for workout.
- Complete for time 3o back squats (bodyweight), 800m run, 30 burpees
- Complete for time 400m run, 50 back squats (45#), 400m run, 50 front squats (45#), 400m run, 50 overhead squats (45#), 400m run
- Shoulder press 1-1-1-1-1-1-1 then DB shoulder press 5×5
- Complete in any order 45 deadlifts (275/185#), 45 rolling sit up wallballs (20/14# to 10/9′), 5 rope climbs
This Post Has 7 Comments
Who’s up for making up the filthy 50? Maybe a dirty 30? I hope to be there by 5:30. Anyone?
Hey Rick, I am in for the filthy 50. See u between 530-545. Sound good?
Nice
I hear-by challenge everyone at ICA to the Beer Mile. This looks awesome. Please note the world record holder is sub 5 minutes.
Who’s in? Dave, this is right in your wheelhouse.
http://www.philly.com/philly/food/20140508_The_beer_mile_-_a_thoroughly_American_invention.html
Rick, I am in. Might I suggest we do (4) 400’s? Or can you find a school with a track we can go to? Any minimum or maximum on ABV? Can or bottle or red Solo cup or any of the above? Pick a date. Let’s do it.
I would suggest a track as well. Maybe P-ville track, though they may frown upon the alcohol consumption. I’m sure we can find somewhere. Yes, there is a minimum of 5% ABV, also a can is highly suggested but it can be a bottle, no cups. However, there can not be any fancy openings to assist with chugging (ie. vortex bottle, wide mouth can etc.) There are also a number of other awesome rules if you are so inclined to ready. My favorite is if you puke anytime during the run you need to run an extra lap immediately after finishing.
http://www.beermile.com/faq.beer#rules
However, our 400 M loop at ICA would work as well.