Alotta Tabata Double unders Kettlebell swings (53/35#) Row (calories) Push press (65/45#) WOD Notes:  What's a tabata?  Tabata workouts consist of 8 rounds of a 20 second work set followed by a 10 second rest. …

Back squat 1-1-1-1-1-1-1 Then 30 reps not for time of weighted box jumps (24/20") WOD Notes: Compare to 111228

WOD 1: Death by deadhang pull up WOD 2: 5 rounds for time of: 10 left arm dumbbell push press (35/20#) 5 left leg box jumps (16/12") 10 right arm dumbbell push press 5 right…

Snatch Balance 1-1-1-1-1 Then Snatch 1-1-1-1-1 WOD Notes: Compare snatch bal to 111101 and snatch to 111206. Community Notes: Happy birthday John! There's absolutely no doubt that you're the rock that ICA was built on! From the…

Complete 10 rounds for time of: 15 deadlifts (135/95#) 15 push ups Note:  This is the first Monday morning WOD and is being held by coach John.  Come on out for a rousing good time…

CHOOSE YOUR OWN WOD! Rep Scheme: 800 m run (or row) 70 ? 60 ?  50 ?  40 ?   30 ? 20 ?  10 Keg to shoulder (135/75#) Movements: Wall balls (20/14# to 10/9')…

Banded front squat 12x2 (approx 50% of your 1RM front squat) Then Sprint 400m backwards Notes: John and Nikki can't make it to wings tonight, so if you go eat some extra for us! We're…

3 rounds of: 30 abmat sit ups 60 air squats 90 double unders  WOD Notes:  Yes we will scale the DU for those who need to! Please remember to sign up for 6:15am if you…

In any order, complete for time: 100 sumo deadlift high-pull (95#/65) 100 push press (95#/65) WOD Notes: For this workout the reps can be completed in any order desired.  You can do 10 sets of…

"The Other Total" Clean (or power clean) Bench Press Overhead squat WOD Notes: You have 3 attempts at each lift to find your 1 rep max. Your score will be the sum of your three…