Daily WOD – Apr 10, 2023

Andrew wrecking shop on his lunges!

Workout of the Day

Thruster 1-1-1-1-1-1-1

Then complete 50 reps NFT of “2-fer-1” wall balls

WOD Notes: Thrusters can come from the floor or the rack, but be sure to record which variation you did so you remember for next time! In part 2, the 2-fer-1 wall ball can be viewed in this video. You’ll have to throw the ball higher than your normal wall ball height, to buy yourself time to complete the air squat. For that reason, pick a med ball that’s 1-2 steps lighter than your normal wall ball weight. This movement helps develop the quick reverse of direction that we use in the 3rd pull of an Olympic lift.

Event Notes: Coach Ricky will be hosting a free, one-hour Toes To Bar clinic next Saturday, April 15 from 11am-12pm. Regardless of your level or experience, we guarantee you’ll become more proficient at this challenging skill, which will inevitably be in next year’s OPEN and show up in a few dozen Daily WODs between now and then! There is a 28 person cap so be sure to register in advance to secure your spot. If you have any questions in the meantime, please contact Coach Ricky at Ricky@ICAstrong.com.

Community Notes:  Happy Birthday John and Chris Sigal!


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