Daily WOD – Dec 17, 2022

12 Days of ICA past!

Workout of the Day

“12 Days of ICA”

Day 1 = 1 x 200m run

Day 2 = 2 deadlifts (225/155#)

Day 3 = 3 box jumps (30/24″)

Day 4 = 4 push ups (men clapping)

Day 5 = 5 second L-sit hold

Day 6 = 6 wallballs (20/14# to 10/9′)

Day 7 = 7 KB swings (53/35#)

Day 8 = 8 KB SDHP (53/35#)

Day 9 = 9 burpees

Day 10 = 10 walking lunges

Day 11 = 11 knees to elbows

Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:

  1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1 (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.
  2. The time you signed up for is the time when your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. There is no group warm up, but a coach will be available to help you get ready and answer any questions you may have.
  3. The gym will open at 6:00am and close at 11:00am.
  4. Similar to the Firebird, the gym will be set up in stations, and everyone will share equipment.
  5. If you’re not up for an hour-long WOD, you can scale by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
  6. Wear your most festive holiday outfits and ugly sweaters!!!!

Community Notes:  Happy birthday Celeste!

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