Daily WOD – Dec 19, 2015

“ICA’s 12 Days of Christmas”

  • Day 1 = 1 run (200m)
  • Day 2 = 2 deadlifts (225/155#)
  • Day 3 = 3 box jumps (30/24″)
  • Day 4 = 4 push ups (clapping for guys)
  • Day 5 = 5 second L-sit hold
  • Day 6 = 6 wall ball (20/14″ to 10′)
  • Day 7 = 7 kettlebell swings (53/35#)
  • Day 8 = 8 kettlebell SDHP (53/35#)
  • Day 9 = 9 burpees
  • Day 10 = 10 walking lunge (5R/5L)
  • Day 11 = 11 knees to elbow
  • Day 12 = 12 keg to overhead (105/75#)
WOD Notes: You do the workout like you sing the song. Round 1 you do Day 1 (run 200m). Round 2 is Day 2  (2 deadlifts) + Day 1 (run 200m). Round 3 is Day 3 + Day 2 + Day 1…. Round 12 is Day 12 all the way down to Day 1. Compare to 141220.
Warm Up:  There will be no coach-led warm up tomorrow. Athletes are responsible for showing  up 20-30 minutes before your scheduled heat to get warmed up, decide on scales, and practice the movements.  We’ll be opening the gym around 6:45/7:00am.
Scaling Options: This is a long WOD, so don’t be afraid to scale! One option is to only do the even numbered rounds. Meaning, only ever start on an even number, but once you start the round you do all the movements above it. If you are a newer athlete please ensure you ask questions of the coaches and more experienced athletes! We are all here to help!
WOD Notes:  Happy 21st Birthday Chloe!!  You can now enjoy your first beer!
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This Post Has 12 Comments

  1. MB

    HAPPY BORTHDAY CHLOE!

  2. Erin Burke

    Happy Chloe Day!!!
    And Jess, happy birth-day to you, too!!!

    Don’t forget, “A Christmas Story” at the Colonial Theater at 2pm. Grown ups and kiddos will enjoy this movie. Just don’t shot your eye out!!! 🙂

  3. Dave

    Happy Birthday Chloe!

  4. Kehl

    Happy birthday Chloe!!! 25 is the real birthday…that’s when you get a discount on your car insurance.

    Yay Festivus.

  5. eQ

    Happy Birthday Chloe!

  6. Nikki k

    Happy birthday Chloe!

  7. Natalie

    Happy Birthday Chole!! 🙂

  8. Erik P

    Happy Birthday Chloe. Have a great day.

  9. Adam

    Happy birthday Chloe, first beer???

  10. ICA admin

    Results:
    Nik 41:38
    Ron 65:10 (row, 24″)
    Austin 39:16 Rx
    Caine 36:38 S
    Chloe 38:20 S
    Jess 46:16 S
    Vollmer 50:30 S
    Quinn 54:00 S
    Jenn 53:44 L-sit
    Eric P 54:10 (row)
    Laurie 41:57 (20″ step)
    John 43:21 (Air squats instead of WB)
    Brian 53:25 (70 Rx+)
    Daria 47:47 S
    Andrew 45:00 S
    Tanya 49:05 (S
    Dan 40:06 Rx
    Peggy 49:15 (S)
    Fili 62:08 S
    Alexa 27:52 (evens)
    John M. 38:10 (185, 24″)
    Ed 46:00 (185, 24″)
    Rick 46:52 (24″)
    Pugh 40:06 (75 keg)
    Smith 48:04
    Nicole 19:10 1st class!
    Murray 43:56 (axel, 24″)
    Erin 40:47 (44, 55keg)
    Tina 45:11
    Faith 46:51
    Tom S. 46:24 (185, 24, 75)
    Sigal 44:03 S
    Nikki K. 44:15 S
    Kelly K. 47:15 S
    Tyson 48:28 S
    Erik 52:02
    Boelker 39:28
    James 42:46 (24″)
    Angie 47;20S
    Tim C. 44:34 (185, 16″, 44, 55keg)
    Mitch 54:22
    Melissa P. 50:00
    Moira 49:18 (S)
    Steve P. 47:44 (185)
    Peter S. 47:30 S
    Tav 43:14 (24, 55 DB press)
    Mike C. 45:30

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