Complete 4 rounds for time of: 15 Handstand push ups 400m Run Schedule Notes: Mark your calendars for these upcoming schedule changes! Dec 22 - "12 Days of ICA" 7:30-10:30am. Heats kick off every 30…

EMOM for 30 minutes of the barbell complex: Power clean + hang clean WOD Notes:  The intent on this workout is to gradually increase in weight over the 30 minutes by starting light and increasing…

Complete for time: 60 Double unders 30/21 Cal row 60 Double unders 30 DB snatches (50/35#) 60 Double unders 30 Toes to bar 60 Double unders 30 DB snatches (50/35#) 60 Double unders 30/21 Cal…

Back Squat 2-2-2-2-2 Then 3x10 close stance front squats (35% 2RM back squat) 40 yds banded monster walks WOD Notes:  Compare back squat to 180724. OLY WOD: High Hang Snatch 2x2@60%, 2x2@70%, 3x1@80% Power Clean…

"Randy" Complete for time: 75 power snatches (75/55#) WOD Notes:  Compare Randy to 161014. Anyone who can't safely snatch may clean and jerk, or do power cleans at a slightly heavier weight. This WOD is…

Complete for time: 10 muscle ups then 50-40-30-20-10 reps of: KB Swings (53/35#) Russian Twists (25/15#) then 10 muscle ups. WOD Notes:  The scale for muscle ups will be pull ups and push ups (20…

Close grip bench press 1-1-1-1-1  Then 2 minute plank hold 1 minute right side plank 1 minute left side pank WOD Notes:  For the close grip bench, your hands should still be on the knurling…

Partner Interval AMRAP in 20 minutes of: 5 Box jumps (30/24") 10 Burpees over wreckbags 15 Wallballs (20/14# to 10/9') WOD Notes:  For this workout, partner 1 will complete a full round while partner 2…

Complete 5 rounds for time of: 10 Thrusters (115/75#) 10 Box jump overs (24/20") 10/8 Cal row 1 Rope climb WOD Notes:  For anyone who loves rope climbs, consider going legless! OLY WOD Snatch balance…

Deadlift 1-1-1-1-1 (bar raised on 45# plates) then Accessory work: 10R/10L single leg box jumps 3x10 barbell hip thrusts (50% 1RM) WOD Notes:  The deadlifts today are a TRAINING max, not a true max.  Build…