Daily WOD – Oct 10, 2012
"Air Force WOD" Complete for time: 20 thrusters (95/65#) 20 sumo high pulls (95/65#) 20 push press (95/65#) 20 overhead squat (95/65#) 20 front squat (95/65#) You must complete 4 burpees at the start of…
Nutrition Challenge Results!
We kicked off the nutrition challenge in September saying there would be a competition component, and a prize would be awarded to the winner. To our (pleasant) surprise, not one person of the 40+ that signed up…
Daily WOD – Oct 9, 2012
Banded Deadlift 10x1 (60% on bar, 40% in bands) Then 200m sled drag @ 25% SDC WOD Notes: The SDC (sled drag coefficient) is your bodyweight plus your 1 rep max deadlift.
Daily WOD – Oct 8, 2012
"Tabata Something Else" Pull ups Push ups Sit ups Squats WOD Notes: A tabata is a four minute interval drill where you work for 20 seconds and rest for 10 seconds for a total of…
Rest Day – Oct 7, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! (And enjoy this picture from last week's Will WOD for Beer at Del Val...) Community Notes: Happy birthday Nick!
Daily WOD – Oct 6, 2012
Overhead squat 3-3-3-3-3 then 50 one-arm dumbbell squat snatch (25 each arm) for time WOD Notes: For the DB squat snatches you'll choose a weight that is challenging but you can move safely and with…
Daily WOD – Oct 5, 2012
3 rounds for time of: 400m run 50 double unders 25 burpees WOD Notes: Compare to 111213
Make Up Day – Oct 4, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Banded box back squat 12x2 (60% 1RM on bar, 30% in bands) then row 2k…
Daily WOD – Oct 3, 2012
10-9-8-7-6-5-4-3-2-1 reps for time of: Sumo-deadlift (275/185# NTE 75%) Wallballs (20/14# to 10/9') Community Notes: Happy Birthday Coach Karen!!
Daily WOD – Oct 2, 2012
Fall Nutrition Challenge Performance Test Max distance broad jump Max box jumps in 3 minutes Max push ups in 2 minutes 800m sprint Notes: CONGRATULATIONS ICA!!! You made it through the fall nutrition challenge! (Well, almost...…