At-Home Workout #70
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)
- Tabata Jane Fondas (4 rounds R then 4 rounds L)
- 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.