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Daily WOD – Dec 10, 2016

9:00 pm
The map above is of the back way to the new gym from the old gym. It avoids the intersection of 23 and bridge quite nicely.

For tomorrow’s move, the above route (from the old gym to the new gym) will save you lots of time!

“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:  Please sign up for your heat time in Wellness Living and show up a good 20 to 30 minutes before the time you signed up for.  There is no coach led warm up, and this workout takes some prep time to make sure you are comfortable with all the movements.  There are still plenty of openings in the 7:00 and 7:30 heats. 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 151219.

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!

Moving Notes:  Moving day is finally here!   We’ll meet at 723 Wheatland at 1:00 and divide up labor from there.  Get jacked up!

4 Comments leave one →
  1. Dave permalink
    9:29 pm

    12 Days of Christmas Cash Out

    Teams of 4 complete for time:
    – .8 miles of tire flips

    WOD Notes: Scaling options include additional team members, tire rolls, landscape trailer usage, etc.

    (This is clearly not an ICA-sanctioned event)

  2. ICA admin permalink*
    10:18 pm

    Should have mentioned – the gym will be open at 6:30am for those of you in the 7:00am heat!

  3. Erik Pedersen permalink
    8:50 am

    Really sorry to miss the WOD and the move. Looking forward to the new gym. Have a super fun time

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