12-17-14 Cold War Announcement

In case you missed it we have started announcing information about this years Cold War over at our event website. Be sure and keep up with all the happenings if you are competing, volunteering or just want to come watch! It’s going to be a great time Jan 2 & 3rd. Visit www.iotacompetitions.com to stay up to date.

SCAP WORK (3x) 2×2 Reach, Twist and lift 20 Scap Push up 30 Scare Crow 40 Band Pull-aparts

CONDITIONING 15 min AMRAP 2 Wall Ball (20#-10’/14#-9′) 20 Double Unders (60 Singles) 4 Wall Balls 20 Double Unders 6 Wall Balls… you get the idea. Score will be the total number of wall balls completed If you complete the round of 10 you score would be 30, the round of 14 would be 56, the round of 20 it would be would be 110 and so on…

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A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row