Daily WOD – Feb 14, 2022

Ken firing through some KB swings!

Workout of the Day

Squat snatch 6×2 (80% 1RM snatch) 

Then EMOM for 10 minutes of:

  • Even minutes: 30 seconds of power snatches (50% 1RM power snatch)
  • Odd minutes:  30 seconds of weighted step ups (50/35# single DB to 24/20″)

WOD Notes:  You may drop the bar between the heavy snatch reps and try to get back on in a reasonable amount of time (~10 seconds or so).  Try to hang on for the power snatches; see if you can hold for all 30 seconds!

Community Notes: Happy birthday Jeff Collins & Annie Both!

Schedule Notes:

  1. For the 3 weeks of the Open, there will be a 6pm session of “Friday Night Lights.” This session will not include a coach-led warm up or instruction; athletes will need to warm up and get ready on their own. We’ll run heats of the workout until everyone is done! Newer athletes should try to attend a coach-led class, but if the 6pm is your only option, we will have plenty of experienced athletes who can help you get ready!
  2. After the Open, the 6pm will turn into a regular class / Daily WOD. We’ll keep it on the schedule as long as attendance justifies it! We are going to invite our Teen Strength & Speed athletes to attend this class as well, so it will be a great opportunity to meet and work out with some of our ICA teens!
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