Workout of the Day Partner "Bert" In teams of 2, for time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges (sub: reverse lunges) 400-m run 200 squats 400-m run 150 walking lunges…

Workout of the Day Complete 5 rounds for time of: 21 kettlebell swings (53/35#) 15 box jumps (24/20") 9 toes-to-bar Time Cap: 20 minutes Cash Out 5 minutes of handstand / handstand walk practice (see…

Workout of the Day Sumo-deadlift 5x5 (65%) Then 30-20-10 reps not for time of: One-leg, two-arm Romanian deadlift (45/33#) Cobra back extensions WOD Notes: Perform a set of  sumo-deadlifts every 3 minutes. For the cash…

Workout of the Day AMRAP in 7 minutes of: 7 cleans (115/75#) 7 burpees Rest 2 minutes, then AMRAP in 5 minutes of: 5 cleans 5 burpees Rest 2 minutes, then AMRAP in 3 minutes…

Workout of the Day 3 rounds for time of: 400m run 21 power snatch (75/55#) 12 chest-to-bar pull-ups Time cap: 20 minutes WOD Notes: For the power snatch, pick a weight that allows you to…

Workout of the Day Bench Press 5x5 (~70%) Then Alternating Tabata (16 intervals) of: Ring Rows Push ups WOD Notes: It's bench day, ICA! Work up to ~70% of your 1 rep max and maintain…

Workout of the Day Complete 3 rounds for time of: 250m run 16 KB/DB muscle snatches (8R/8L @ 50/35#) Rest 3 minutes, then Complete 3 rounds for time of: 16 burpees 16 KB/DB muscle snatches…

Workout of the Day Complete for time: 40 wall balls (20/14# to 10/9') 15 power clean & jerks (135/95#) 40 wall balls 15 power clean & jerks  40 wall balls Time Cap: 15 minutes Schedule…

Workout of the Day 5x5 back squat (65%) Then Row 1000m row for time Cash Out Max consecutive strict pull ups/chin ups Rest and repeat a 2nd time  WOD Notes: Welcome back ICA!!! Day 1…

At-Home WOD #104 Warm Up 20 single unders before each of the following movements: 10 overhead squats w/ jump rope 10 dislocates w/ jump rope 5 inchworms 10 runners lunge (5R/5L) 10 crossover toe touches…