Daily WOD – Jan 26, 2023

Sam crushing his KB swings!

Workout of the Day

EMOM for 30 minutes of:

  • First minute: 10 weighted box step ups (1×50/35# KB or DB)
  • Second minute: 10/8 calorie bike or row
  • Third minute: 10 PVC overhead sit ups

WOD Notes: We have a long WOD for you today! The goal is to work at a high intensity for approximately 30 sec of each minute, then let your heart rate moderate during the remainder of the minute. If you’re finishing in less than 25 sec, add extra reps or weight. If you’re finishing beyond the 35s mark, reduce reps or weight. The PVC overhead sit up is a new-to-ICA movement; check out a demo here.


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