Daily WOD – Dec 21, 2019

“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.  Compare to 181222.
  2. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. The gym will open up at 7:00am.
  3. The gym will be set up in stations, and everyone will share equipment. Ask a coach or experienced athlete if you have questions about a movement or what weight/scale you should be doing.
  4. If you’re not up for an hour-long WOD, consider scaling 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.
  5. Wear your most festive holiday outfits and ugly sweaters!!!!
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This Post Has One Comment

  1. 7:30, 8:00, 8:30

    Dan R – 48:08 (45DB for Keg)
    Sabrina – 41:53 (45keg)
    Jenn P – 51:51
    Andrew – 55:30
    Nick L – 45:45 RX
    Faith – 42:52
    Smith – 54ish
    Mitch – 52:30
    Steve K – 50:36 (75keg)
    Tim S – 55:46
    Jill – 52:45
    Alex – 50:48 (75keg; RKB)

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