Thanks to all the ICA members who completed Murph and sent in pics of support! What an AMAZING turnout!!!
At-Home Workout #74
2 rounds of 30 seconds of work:
- Two-arm KB/DB Russian swings
- Plank knees to elbows
- Two-arm KB/DB power cleans
- High knees in place
- Two-arm KB/DB snatch swings
Workout of the Day
Complete 5 rounds for time of:
- 5 KB/DB complexes – Right Arm
- 20 mountain climbers (10R/10L)
- 5 KB/DB complexes – Left Arm
- 20 bicycles (10R/10L)
1 Complex = 1 arm swing, hang muscle clean, hang muscle snatch
- Accumulate 1 minute of Crow pose (sub: tripod headstand)
- Seated quad stretch (1 min/side)
- Hurdler hamstring stretch (1 min/side)
WOD Notes: Click here for a video explanation of today’s workout. If you’re not comfortable with the KB hang snatch, you can perform a push press in its place. The sub for mountain climbers is 30 seconds of sprint cardio of your choice. Post to comments: time, weight & implement, modifications.
Movie Night: Mark your calendars for Friday June 12! We’re planning an outdoor movie night and all are invited! Members can bring chairs or picnic blankets and set up in the parking lot with 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30/8:45pm. What movie, you ask? You get to decide! Send us your suggestions and we’ll vote on a movie as it gets closer. (Something PG, please!)
Covid Note: In case you missed Governor Wolf’s announcement last Friday, Chester County is going Yellow on Friday June 5! Starting that same day, our current schedule of Virtual WODs will transition to Outdoor WODs. We’ll set up the laptop in the parking lot and stream the classes on Zoom for those who prefer to tie in virtually. Even more exciting – our Commissioners expect Chester County will transition to Green by the end of June, at which time can open up our gym again! Hang tight, ICA… there’s a light at the end of the tunnel!
Community Notes: Happy birthday Erik P!