Daily WOD – Feb 6, 2020

Just the Lombardi sisters messing around!

Complete 21-15-9 reps for time of:

  • Front squats (135/95#)
  • Handstand push ups

WOD Notes:  This workout should be on the shorter-and-more-intense end of the spectrum, ideally sub 10 minutes. There will be a 15 minute cap. Choose a weight for front squats that allows you to complete each round in 3 sets or fewer.  Handstand push ups can be modified to push ups or DB presses.  If you finish the WOD in less than 10 minutes and have more in the tank, consider adding extra rounds of 9 front squats + 9 handstand push ups until the clock hits 10 minutes.

Valentine WOD Reminder:  If you are partnering with another ICA member, only one of you needs to register for class. There are still spots in the 7:00am class time; reserve yours early! In case you missed it, the WOD details were posted on Sunday night.

Community Notes:  Happy Birthday Sillup!

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This Post Has 5 Comments

  1. 5:15
    Robin 9:45 (85, pushups)
    Danielle 7:55 + 18 (85,5”+ ab mat)
    Bill 10 min AMRAP (21-15-9-9-9), (75, pushups)
    Warnek 11:14 Rx
    Jim C. 9:03 (105, 30 DB strict press)
    Tom G. 9:43 (115, 35 DB PP)
    KTS 10:25 (93, ab mat)
    Jenn P. 9:53 (75, 20 DB PP)
    Kelly G. 8:22 (75,4” HSPU)
    Hannah S. 14+ (65, pushups)
    Jesse St. 10:30 (115, 21HSPU, 21 DB PP (25))
    ————
    6:15
    Craig Present
    Sean R. 7:44 Rx
    Ken 8:11 (21-15-9) 10 min AMRAP (65, incline pushup)
    BWat 10:24 (95, 35 DB PP)
    Missy 10:43 (95, 12-8-4 4”HSPU)
    Hannah R. 9:35 (55, banded pushups)
    DE 9:25 Rx
    Fili 11:39 (7-5-3 HSPU)
    Steve T. 10 min AMRAP (21-15-9-9), (75, pushups)
    Vince 10 min AMRAP (75, 35 DB PP)
    Karen B. 10 min AMRAP (21-15-9-9) (65, 20 DB PP)
    Smith 10 min AMRAP (135 BS, 1/3 4”HSPU)

  2. 9:30
    Murray 8:47 (45 ab mat)
    Marissa 7:11/ +4+9 AMRAP (35, 15 DB PP)
    Abby 15:00 (40)
    Cara 5:47 —> AMRAP (12’), (55, 12-8-4)
    Kelsey 11:30(95, 4” HSPU)
    Mado 8:56 + 12 (75, 5” HSPU)
    Chaz AMRAP 4 rds. (115, push-ups)
    Jen C. 🙂
    Jenn T. 6:02 Rx
    ————
    12:00
    Tanya 9:58 (9-6-3 diff. in PU)
    Joel 9:29 (DD HSPU)
    Kelly K. 9:41 (5” HSPU)
    Sabrina 8:55 Rx
    Chris Mc. 5 AMRAP (105, PU)
    Greg 10 min AMRAP (54#80, PU)
    Pat B. 9:16 (1/3 WW)
    Steve K. 14:04 (45 DB PP, 21-15-9-6-3)
    Maggie 🙂
    Betsy 8:40 (65 off rack, 4” HSPU)

  3. I messed around once, scored a triple double. NBD.

  4. 5pm
    Sillup 10:30 Rx – Happy Birthday!
    Traci 9:52 (45/35#, 15# DB press)
    Swetha 🙂
    Emily 10:15 (55#, 20# DB)
    Joe C 9:58 (95#, 30# DB)
    John C 8:43 (115#, 35#)
    Kirsten 10:57 (75#, 25# DB)
    Mike Y 9:28 (125# BS, wall HS hold, push ups)
    Megan V 6:53 (85#, 1 AM)
    Zoe 🙂
    Shawn F 🙂
    Tim 10:26 (115#, 25#)
    Rocco 12:52 Rx
    Blythe 10:59 (65#, banded push-ups) +1 rd 9/9
    Eric B 8:03 Rx
    Christine 7:07 (60# to 18″, 20# DB) + 1 rd 9/9
    Heather 11+12 (15 min AMRAP, 95#, push ups)
    Tracy 8:00 (45#, 15# DB)

  5. 4PM
    Chris AMRAP 7+5 (95#BS, HSP to target)
    Melissa 9:58 (HS hold, 15# DB, 65# FS)
    Nik 5:44 Rx
    Amanda 9:30 (21-5-9-9-9-9) 60#, banded PU
    Robbie 6:36 Rx
    Ryan AMRAP 9’s 6+9 (135FS, misc)
    Shawn C 21-15-9-9-9-9+12
    Kevin 🙂
    Bre P 21-15-9-9-5-5-3 (85#, 30# DB PP)
    Tom B 5+9 (75, 20 DBP)
    Kyle K 21-15-9-9-9-4 (135#BS, bicycles)

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