Daily WOD – Dec 22, 2018

Ray F. firing through some single unders!

“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 171223.
  2. If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
  3. 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. Ask a coach or experienced athlete if you have questions!
  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.
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This Post Has One Comment

  1. Results!

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