7.10.17 Leave No Survivors Reminder

LNS is a month away! If you’re interested in competing there is male individual, male team, and female team categories this year. If you’re interested in volunteering email iotafitness.dm@gmail.com

Two workouts have been announced! Check out the link to the Facebook event page below for more information regarding the WODs and standards.

https://www.facebook.com/events/475768656118225/?ti=as

WOD

2 rounds of

3 minute AMRAP

5 Wallballs 20/14

5 SDHP 75/55

-rest 1 minute-

3 minute AMRAP

20 Double Unders (2:1)

5 Snatches 75/55

-rest 1 minute-

4 seperate scores

Accessory

10 minute Heavy Sled Pull 135/95

Take a stopwatch and Turn around at the four and half minute mark.

0 views0 comments

Recent Posts

See All

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be