Run 5k. Good news!  It's blackout week at ICA.  This is a week of showing up to the gym without knowing what is coming until you walk through the door.  Get ready!  COmpare to 150429.…

Hang Snatch 1-1-1-1-1-1 Then 5x10 hang snatch high pulls (50% 1RM hang snatch) WOD Notes:  The snatch work today is designed to get you into a solid position with the bar just above the knee and…

"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Deficit Deadlift 5x5 (80%) then 20 keg to shoulder Max reps in 3 minutes at…

"The Baseline" 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 3 to 5 minutes and repeat for a total of 3 rounds. WOD Notes:  This is your chance to redo the baseline!  In…

Overhead Squat 3-3-3-3-3 Then 1 min of: planks toe touches tuck ups (lemon squeezers) Russian twists butterfly abmat sit ups WOD Notes:  Be cautious of shoulder rotation on the OHS.  If your shoulders internally rotate…

AMRAP in 13 minutes of an ascending ladder by 3's: Thrusters (115/75#) Run 200m after each round. WOD Notes:  The workout starts with 3 thrusters, then 6, then 9 and continues up by 3 until…

Complete max reps in 3 minutes at each station: Kettlebell swing (53/35#) Wall ball (20/14# to 10/9') Pull ups Overhead walking lunge (45/25#) WOD Notes: Treat today as 4 mini-WODs.  Go hard! You'll have 3…

Deficit Deadlift 5x5 (80%) then 20 keg to shoulder WOD Notes: The deadlifts can be taken from a 45# or 25# plate.  If you are not comfortable with deadlifts from the floor, work toward those…

AMRAP in 25 minutes of: 1 mile run 50 back squats (135/95#) 200 double unders WOD Notes:  For anyone who completes 1 full round, you can start doing 400m repeats to start the second mile. …