3 rounds of:
- 9 jumping squats
- 6 lunge w/ rotation
- 3 chaturanga (high plank, low plank, up dog, down dog)
Workout of the Day
AMRAP in 15 minutes of:
- 12 chair dips
- 12 second L-sit or tuck hold
- 12 step ups (or jump overs)
- 12 shoot-through (6 front / 6 back)
- Max duration hang (from pull-up bar, branch, etc)
- Arm bar – 5 each side (5-15 lbs)
WOD Notes: Click here for a video explanation of today’s WOD. You’ll need 2 chairs of equal height. If chair dips don’t feel good on your shoulders, try shortening the range of motion and increasing the reps. The cool down movement is a pec and shoulder stretch – it’s about range of motion, not weight used.
Equipment Loan Notes: KB/DB pick up is Sunday between 4:00-5:15pm. Please show up on time to help the process go as smoothly as possible! If you forget what time you signed up for, check here. (The sheet is locked so if you still need to sign up, send us a text or email.) We hand-selected each person’s KB/DB based on safety and also to allow us the most flexibility in programming… Please let us know if you think we missed the mark on your implement.
Locally Built Boxes: If anyone is interested in purchasing a 20x24x30″ box for your home workouts, check out this box that Nicole W’s dad (a general contractor) built her and Alex this weekend! It’s solidly constructed of cabinet grade plywood, and he’s graciously offered to build them for any ICA members who’d like one. To purchase a similar box from Rogue costs $175 (after shipping and taxes) and takes 10-14 days to get delivered. Nicole’s dad can turn them around in a couple of days for $110. “No contact” pick up from the end of his driveway in Malvern (about 15 min from the gym). If you’re interested, contact Nicole at email@example.com.