Partner “Cindy” + Row/Bike
AMRAP 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
Partners alternate complete rounds. Modify the Pull-ups to ring rows and the push ups to knee push ups as needed.
Rest 5 minutes, then…
In 15 Minutes:
Max Distance Row/Bike
Partners alternate as desired.
Post work and partner to comments.
Tomorrow: Iron Maidens Lift & Learn Session
Sunday, August 18, 2019 from 2:00 to 3:30pm
We’ll review the rules and guidelines, answer questions about the competition AND discuss tips and techniques for raising money for the 4th Annual Stay Strong Scholarship.
This is a great chance to meet other Iron Maidens, get your questions answered and learn about the Scholarship’s impact so far!
Danae Mcleod, the Executive Director at Grace Outreach will be providing information about how the Stay Strong Scholarship fund has worked over the past 3 years, and our goals for keeping it going in 2019. Grace Outreach staff and scholarship recipients will be present to talk about what the scholarship has meant for them. Superstar fundraisers from previous Iron Maidens will be talking about how they raised so much money to support our scholarship students.
All IM competitors and IM-curious are welcome. We hope to see you there!
News and Notes
- We are hosting a potluck at Prospect Park TODAY from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.
- 11am Active Recovery is cancelled today and tomorrow.
_____________________
Confused About What to Eat? Science Can Help The Conversation
A Decade of Fuelling the Fittest on Earth Morning Chalk Up
K harpz says
Group class today!!! Was fun to get to workout with people I was so excited about it.
Partnered with Dave!
Cindy: we have no idea what we got we forgot to count after awhile. Guess is somewhere between 18-20. Lol! I wore a 14# vest. Everything felt great except for pushups. Pushups were bad. Held 10 for 2 rds then broke down to 5s then eventually 3/2s . I just hit a wall and I’m done. Not a lot in the tank there with those. But that’s why I wanted to take group! Great WOD.
Row: 4213M . We split 1:30 for 5 rds ea. That was so gross. Tried to hold onto a 1:50-1:55 for first round and quickly realized I should dance somewhere closer to 1:54-1:57. Almost got sick. It was sticky in there. Last 30 sec was on my so I just did a really high stroke rate RDL row lol I probably looked insane but we got the job done! Good times. Took me about 30 min to bounce back and feel normal again.
Until next time!!!