Daily WOD – Jun 19, 2020

Welcome Sutton!

At-Home Workout #98

Warm Up

  • 400m run
  • 10 runners lunge (5R/5L)
  • 10 rolling sit ups
  • 20 jumping jacks
  • 20 crossover jacks

Complete 3 rounds of:

  • 5 KB/DB swings
  • 5 KB/DB two-arm push presses
  • 5 KB/DB goblet squats

Workout of the Day

With a continuing running clock:

  • At time 0:00, complete an 800m run
  • At time 6:00, complete the “5 minute snatch test” (details below)
  • At time 12:00, complete an 800m run

Cool Down

  • Lumbar lacrosse ball release (1 min per side)
  • TFL lacrosse ball release (1 min per side)

WOD Notes: Click here for a video explanation of today’s workout. The middle part of the workout (the 5 minute snatch test) is a requirement for most KB instructor certifications.  You have 5 minutes to complete 100 KB snatches from a hang. Stop at the 5 minute mark even if you don’t complete all 100. Check out the list of rules and standards here if you’re interested. Compare to 190329Post to comments or SugarWOD: Three scores: (1) 800m run, (2) Time to complete the snatch test (or number of reps completed), (3) 800m run. Note weight used.

Community Notes:  Happy Birthday Marco!

Membership Notes: We are hopeful that good news will be announced tomorrow about ICA’s reopening, which we expect will be late next week! We are putting the finishing touches on the physical upgrades to the gym and finalizing our operating policies for the Green phase. Our goal, as it has always been, is to provide a safe environment where our members can improve their health and quality of life through fitness. The physical changes made to the gym, along with the restructuring of our membership levels, are founded in our commitment to the highest safety and quality. We will continue to look for ways to add value to our memberships, whether it be adding additional workout stations so we can accommodate 15 instead of 13 in a class; increasing the number of classes/month for the Standard membership (Unlimited is currently sold out); adding more class times to the schedule; and/or increasing the number of Unlimited memberships we offer. Right now, our focus is on reopening safely and ensuring every member has fair access to classes. We continue to have a lot of great conversations with our members who have questions regarding the membership changes; if you have questions or concerns and haven’t reached out yet, please call or email us any time. We can’t wait to get back into the gym with you!!!!!!

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