Daily WOD – May 22, 2020

Congratulations to Diana, Dom, Tiago, and Kirsten for hitting their 1 year anniversary at ICA!  Shout out to the other ICAers with anniversaries in May: Linda (2) Jim C. (4), Jen C. (4), Shawn C. (4), and Sillup (5)!

At-Home Workout #70

Warm Up

Max single unders in 2 minutes.

Then 30 seconds at each of the following:

  • Ragdoll to reach
  • KB/DB swings
  • Crossover toe touches
  • KB/DB sumo deadlift high pulls
  • Leg swings (R)
  • KB/DB two-arm bent over row
  • Leg swings (L)
  • KB/DB two-arm thrusters

Then complete 3-5 reps of each movement in the workout.

Workout of the Day

Complete 21-15-9 reps for time of:

  • KB/DB muscle snatches (R)
  • KB/DB muscle snatches (L)
  • Burpees

Cash Out

  • Tabata Jane Fondas (4 rounds R then 4 rounds L)

Cool Down

  • T-spine lacrosse ball mash (1 minute/side)

WOD Notes: Click here for a video explanation of today’s workout. The muscle snatches start from the floor and end locked out overhead. Anyone not comfortable with snatching can sub muscle cleans or one-arm swings. Post to comments: Time, weight and implement used.

24 Heroes Note: To kick off Memorial Day weekend, for the last several years, a group of ICA members has participated in a local fundraiser called 24 Heroes. The event was canceled this year, but two of our gym members are planning on doing an at-home version! Starting Friday morning at 7:00am, Nikki K and TINA! will perform a workout every hour for 24 hours. They have selected a local veteran support organization to support: Mini-Stand Down, based in Pottstown, which supplies vets in need with food and personal items. Nikki and TINA! will have a table set up for donations, so if you are interested in supporting their effort, please drive over to 29 Leatherwood Dr, Collegeville to cheer them on and drop off some items from this list.

COVID Update: We’re optimistic that Chester County will be moving to Yellow in early June. As a gym, we are precluded from opening until the Green phase. However, there has been a lot of support among our local legislators to allow small fitness studios to open sooner, with restrictions similar to those imposed in other states, and we’re hopeful that change is coming.  In the meantime, we’ve drafted operating guidelines for how ICA might run classes once we are allowed to open. Although they’re still draft, we wanted to share them with you all, so you can start envisioning what the gym might look like when we re-open. Feedback and suggestions are welcome. Click here to read the guidance.

Happy Hour: Zoom happy hour tonight at 6:30pm! Link here and use password ICASTRONG. BYOB!
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This Post Has 20 Comments

  1. Also…for any ICAer who is unfamiliar with 24 Heroes, you can believe that Nikki and Tina will be doing 24 workouts over the course of the 24 hours to honor a fallen veteran.
    “They say you die twice. One time when you take your last breath and a second time, a bit later on, when someone says your name for the last time.”
    Tomorrow is about saying names and keeping memories alive.

    I can also personally vouch for the charity. One of my classmates from my Leadership program (a veteran himself) is involved in Saturday’s event with the Veterans Coalition of PA. http://www.teamVCOP.org

  2. 6AM (Friday with Murray)
    Murray 7:39 (50 DB)

  3. 7:36 15# DB
    Wow those Jane Fonda’s are no joke!

  4. 12PMers
    Nicole 5:40 (42-30-18 Russian swings, 200/150/100 SUs)
    Alex 9:17 (44KB)
    Shy 9:13 (12 DB)
    Michael 9:20 (12 DB)

  5. 5:04 20#DB
    Would’ve gone heavier but that 35# KB might break my wrist 🤪

  6. 7:48 – 85# BB PC’s

  7. 8:36, 30#

  8. 7:17 with 35# KB
    That one snuck up on me! 🤪

  9. Since 24 Heroes was cancelled, I opted to do a hero wod today 😊
    100 deadlifts 95lb
    100 hang power cleans – 65lb
    100 s2oh – 45lb
    43 burpees
    It’s supposed to be power cleans and g2oh, but with the weights I have and my surroundings, it was easier to go with HPC and s2oh. I’ve wanted to do that one for a while, and it was a good one.

  10. 7:37, 35# KB

  11. added some cardio to today’s WOD
    1600m row
    21 DB snatches (40#) R/L and Burpees
    1600m run
    15 DB snatches (40#) R/L and Burpees
    1600m row
    9 DB snatches (40#) R/L and Burpees
    1600m run

  12. Did WOD #69 from yesterday
    88# KB goblet squats = 71 reps
    60# DB split squat R = 90 reps
    60# DB split squat L = 89 reps
    Total = 250 reps

  13. 4pm
    Swetha 12:15 (30# DB, hang snatch); 160
    John 5:51 (53# KB), 100
    Kyle E 11:43 (50# DB), 120 alternating rounds
    Nik 7:14 (65# barbell), 120 not for time

  14. 8:28
    Subbed 50lbs wreck bag thrusters
    Subbed SDLHP for burpees with 53lbs KB
    110 Jane Fondas
    I forgot how much I really hate thrusters
    Currently not a fan of Jane Fonda either lol

  15. 7:33

  16. Erik – 35#, 13:15 and 113
    Sara- squats, deadbugs and Jane Fonda’s

  17. Did yesterday’s WOD #69
    33# barbell front squat
    33# barbell on back for split squats
    Total – 245 reps
    168 Jane Fonda’s, I love these!!!

  18. In honor of those doing 24 Heros I did eye hero Wod Lincoln Quappe
    For time
    10-9-8-7-6-5-4-3-2-1 thrusters 55#
    1-2-3-4-5-6-7-8-9-10 burpees
    Jane Fondas -95

  19. 8:09 w 15# DB
    183 Jane Fondas

  20. JANET
    35 LB DB

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