ICR 7

Thursday Oct 18 2018


The first of our new Gymnastics classes is today at 4:15pm. Our focus for this month will be the pullup. 
If you can't do 10+ strict pullups in a row, let alone one, this class will get your on your way!
1.) Every 2:30 for 5 rounds, 3 Push Press adding load each time to find 3RM
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
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Derek Zehms17h

ICR-7 😎

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3 and a half rounds
70-85 (failed last set at 90# 🤷🏼‍♀️), 85#, med ball clean. Nothing feels good today
3RM @ 280#
3 + 10 GHD @ 105#
3RM PP ^ 110#
10 ghds shy of 4 Rds 115#
PP to 100#
4 + 15WB RX - THAT WAS FUN!
PP ^ 130#. Midline circuit - 7 SPU, 10 rev hyper, 1 min pLank x 3 rds. Vested shuttle run. Mob.
4 + 4 WB (half ab mat half ghd)
PP ^ 225#
3fs into 5th round #105 Fs, ab mat situps instead of ghd with #14 wb
Push press to ^ #100
PP to 105 / 4 rds
105 fs to box/wb to parellel
3 rds (165 FS)
^145 PPx3
3 + 15 WB @ 185#
165# pp