Come in between 4:30 and 7:30 to make up a workout from the last week. This week the choices are:
- 4 minute AMRAP of double unders, KB swings (53/35#), Row (10m=1 rep), box jumps (24/20″), rest 3 minutes between stations
- Overhead squat 10-10-15 then timed 800m run
- “Randy” 75 power snatches (75/55#) for time
- Snatch grip deadlift 5-5-5-5-5 then 40 HARD sledge hammer swings (20R/20L) and 3 minute max distance partner prowler push (~40% 1RM deadlift)
- “Angie” 100 pullups, 100 pushups, 100 situps, 100 squats for time
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I am tremendously proud of the push ups from Angie yesterday. It is rare to have so many people practicing solid push ups on a regular basis and it is certainly something that we hang our hat on at ICA. Nice work to all yesterday!
Thanks John! Doing “real” pushups is such a great feeling! Its proof of personal improvement and great coaching!! On the other hand, a down side of real pushups is t-rex arms-which I have today….. yikes!
T-Rex hates push ups! And tying shoe laces! Ahhh!
Angie – 18:17. Pullups outside suck. Dreading the t-rex arms…
great time mike!
Results from tonight:
Angie
Brendan 25:00 (50G, 50, 100, 100)
John C 26:37 (50mm, 50 knees, 100, 100)
Mike S 25:43 Rx
Colin 33:08 Rx + pukie!
OHS x 15 / 800m run
Tanner 95×15, 185×1, 2:56
Kev – form
MJ 105×10, 3:35
Mike S 115×15, 3:00
Randy
Stacey 11:05 (35#)
Sara 6:00 Rx
Nikki 5:12 Rx
4 min AMRAP (jump rope, KBS, row, BJ)
Korba ?, 70, 93, 63 = 226
Phil C 75, 70 (70#), 105, 87 = 227
Jenny 162, 60, 95, 54 = 371
Mario ?, 50, 99, ?
Jimbo 200, 79, 86, 48 = 413
Craig 262, 83, 112, 70 = 527
Chris 185, 70, 103, 90 = 448
Roydan 343 (SU), 81, 98, 74 = 596