Daily WOD – Sep 23, 2019
Complete 3 rounds for time of: 40 push presses (95/65#) 30 Russian twists (25/15#) 20 sumo deadlift high pulls (95/65#) WOD Notes: Plan on completing the first set of push presses in no more than…
Daily WOD – Sep 22, 2019
Complete 5 rounds of 30 seconds on, 30 seconds off: Row (1 cal = 1 rep) Lateral burpees over bar Thrusters (135/85#) WOD Notes: Compare to 180909. Nutrition Note: Sugar 201. How does your body…
Daily WOD – Sep 21, 2019
Complete 4 rounds for time of: 400m run 10 power cleans (135/95#) 15 box jumps (24/20") Community Notes: Happy Birthday Kelly G! Nutrition Note: Day 13 of 40. Sugar 101. Sugar is a carbohydrate, and…
Daily WOD – Sep 20, 2019
AMRAP in 15 minutes of: 20 wallballs (20/14# to 10/9') 10 pull ups Complete 5 burpees at the start of each minute. WOD Notes: Choose a burpee scale that will allow you to have at…
Daily WOD – Sep 19, 2019
EMOM for 25 minutes of: 1 power snatch WOD Notes: The goal today is to increase gradually over the course of 25 minutes. If you are newer to snatches and don't feel comfortable going heavy,…
Daily WOD – Sep 18, 2019
With a partner complete for time and distance: 6x800m run Max distance row WOD Notes: Each person will complete 3 x 800m runs. While one partner runs, the other will row. When the runner returns…
Daily WOD – Sep 17, 2019
"Diane" Complete 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes: Compare to 190320. Communitty Notes: Happy birthday Ray Z! 31Heroes Notes: The fundraising totals are in, and ICA took 3rd place…
Daily WOD – Sep 16, 2019
Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift) Then 3x10 close stance goblet squats WOD Notes: This squat day is as much about ideal positioning as it is about moving heavy…
Daily WOD – Sep 15, 2019
Complete 12, 9, 6, 3 reps for time of: Power cleans (185/115#, NTE 75%) Strict pull ups Evil wheels WOD Notes: The power cleans should be heavy enough that you need to drop every rep.…
Daily WOD – Sep 14, 2019
With a partner complete 2 rounds for time of: 100 Russian KB swings (70/53#) 80 box jumps (24/20") 60 toes to bar 40 burpees 200m run WOD Notes: One athlete will work at a time…