Daily WOD – May 17, 2017

Take 20 minutes to work on handstand progressions.

Then

AMRAP in 10 minutes of:

• 5 pull ups
• 10 push ups
• 10 box jumps (24/20″)

WOD Notes:  Anyone working toward handstands can work on head stands, handstands to a wall, handstand walks or ring handstands.  Anyone who is looking to tackle the first workout for the Iron Phoenix competition can grab a judge and skip the handstand work at the beginning of class.  If you don’t get it done tomorrow, Thursday will be your last day.  Don’t worry about losing competitive advantage by being the first one to go, I will not be releasing scores until everyone has completed the row workout.

Iron Phoenix Notes:  Some questions have come up about the rowing workout and we wanted to address them.

1. How is the distance recorded?  Get to a rower and turn it on.  Select “custom workouts” then “:30/:30r” for 30 seconds of work, 30 seconds of rest.  When you start pulling, the first interval will begin.  At the end of 30 seconds, the rower will display how far you made it in that interval only.  Your judge will record that number.  There will be a running total at the bottom of the screen that should be ignored.
2. Can I have the handle in my hand when the second/third/… interval starts?  Yes you can be holding the handle but you can’t start pulling until the time turns over for the next interval.
3. Should I do this? Yes!  No one ever says “I really wish I hadn’t signed up for this ICA event” but plenty of people are disappointed they’re not involved on the day of.