At-Home WOD #10
20 each of:
- Jumping jacks
- Arm circles – Forward 5R/5L, Backward 5R/5L
- Seal jacks
- Leg swings – Front-to-back 5R/5L, side-to-side 5R/5L
- Crossover jacks
10-8-6-4-2 (not for time) of:
- Mountain Climbers
- KB/DB swings
- 2-arm thrusters
Workout of the Day
“Kettlebell / Dumbbell DT”
Complete 10 rounds (5 each side) for time of:
- 12 single-arm deadlifts
- 9 single-arm hang power clean*
- 6 single-arm shoulder to overhead
*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian KBS instead.
- Tricep stretch – 30 seconds each side
- Crossover shoulder stretch – 30 seconds each side
- Standing hamstring stretch w/ ankles crossed – 30 seconds each side
WOD Notes: Click here for a video explanation of today’s WOD, and here for a more in-depth demo of the hang power clean. In this workout you’ll use the DB or KB we provided or a DB/KB you already had at home. You’ll perform one full round with one arm, then switch and perform the next round with the other arm. The weight should be something you can do unbroken for the first few rounds. If you can’t get through the first round unbroken, your KB/DB may be on the heavy side. We recommend cutting the reps to 8-6-4. If you think your KB or DB is on the lighter side, add 4 extra rounds (2 each side) to the end of the workout. Post to comments: Time, Weight, and any modifications (and photo)!
Virtual Check-Ins: We want to hear from you! Virtual check-ins start tomorrow at 6:00am. We’ve lowered the cap to 8/session but there are still plenty of spots left. We’d love to have every ICA member join us for at least 1 check-in this week. We’ll talk about how you’re handling the COVID-19 situation, with a focus on the FUCS challenge. If you have specific nutrition-related questions, please bring them! Remember to reserve your spot in Wellness Living, then join the Zoom chat here or using the link of the RHS of the blog.