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…

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8