Daily WOD – Mar 3, 2023

Workout of the Day

“Open 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (95/65#)
• 5 wall walks
• 50 double-unders
• 12 snatches (135/95#)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (185/125#)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (225/155#)

WOD Notes: It’s the final week of the 2023 Open!!! Today’s workout may be as short as 6 minutes or as long as 12 minutes… the better you do, the more time you get! As with all Open workouts, if you are a registered competitor, please review the Workout Description and Scorecard for your division before coming in: Rx & Scaled / Foundations. A few notes and logistics:

1. There is a tie break time: Judges please record your athlete’s time after each set of snatches, and write the score AND tiebreak time on the Main Room whiteboard!
2. Women using a 15-kg barbell (i.e., a “purple” barbell) do not need to add 1# plates today. The bars count as 35-lb for the Open.
3. Each athlete can have 2 barbells, covering the first 2 weight increments. If the athlete moves into round 3 or 4, judges and spectators should add weight to the bar while the athlete is on the HSPU.
4. At the start of each wall walk, you must get both feet up on the wall before you can move your hands. At the end of the wall walk, both feet must remain on the wall until your hands touch the outer tape (or pass the outer tape for Scaled). The rep is complete when your chest, thighs, and feet are fully on the ground.
5. There is a new strict HSPU standard this year. (Would it be the Open without a surprise new standard?!?) Throughout the rep, both hands must be touching the inner tape line, which will be 30″ long and 10″ from the wall.

Non-Competitors: Even if you’re not registered for the Open, we encourage you to come in and complete this workout! As a non-registered athlete, you can modify the WOD anyway you’d like.

Battle of the Generations: If you missed our update on the BOTG, click HERE to see the current standings! Our young guns have the lead, but our elders have 1 more week to make it up!

Schedule Notes: We have a normal schedule through the 4:00pm class time. Each class will run 2 heats of the workout, so everyone has a judge/counter. Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 20 minutes until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the North Room whiteboard to sign up for a heat time, then get yourself warmed up. Tentative heat times: 5:20, 5:40, 6:00 (headliner), 6:20, 6:40, 7:00.

This weeks’ headliner heat is open for volunteers! If you didn’t get to headline in weeks 1 or 2 and want to participate, this is your week! Rookies are especially encouraged, and keep in mind that true friends secretly nominate their gym besties to showcase in the headliner heat 😉

The theme of the week is ICA fitfam. Wear ICA gear or twin it up with your gym bestie! As is our tradition on the final week of the Open, plan to stay late to hang out, eat, drink and socialize with the crew.

Remember: Friday Night Lights is free for all ICA members and guests; it does not count as a class.