Daily WOD – May 4, 2019

Congratulations Ricky!

Sumo Deadlift 3×8 (75%)

Then alternating Tabata for 6 minutes of:

  • bent over barbell rows (50% 1RM bench)
  • jumping lunges (KB held goblet style)

Community Notes:  We are excited to announce that Ricky is joining our coaching staff as the newest ICA Coaching Intern! Ricky will be training alongside our current coaches over the next few months. Congratulations Ricky, we’re expecting great things!!

Betsy Note:  Anyone interested in cheering on Betsy (or perhaps working out along side her) can see her kick off at 8:00 am tomorrow for AGOQ#3 which looks like:
5 rounds of:

  • 4 chest to bar pull ups
  • 13 shoulder to overhead (65#)

then 5 rounds of:

  • 4 muscle ups
  • 7 shoulder to overhead (95#)

15 minute cap.

For those keeping track of her performance, today Betsy hit her previous 1 rep max power snatch 28 times to open up the weekend of competition!  Keep it up.

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This Post Has 14 Comments

  1. Yay!!!!! Congratulations, Ricky!!!

  2. Way to go Betsy! Good luck tomorrow! & Congrats Ricky!

  3. Congrats Ricky! And Good luck tomorrow Betsy,

  4. Congratulations Ricky!!! Awesome work Betsy 💪👍

  5. Go Betsy!— so awesome! Congrats Ricky!

  6. Congrats Ricky! Let’s go Betsy!

  7. I love this!!!
    Congratulations Ricky!
    Betsy- see you tomorrow! You are going to kill it!

  8. Go Betsy!! Congrats Ricky!

  9. Betsy was killing it today! Congratulations Ricky!

  10. Congratulations Ricky!

    Amazing Betsy!

  11. Exciting news. Congrats Ricky and Go Btsy

  12. Great work Betsy!
    Ricky who?

    8:30
    Tim 215
    John C. 235
    PTB 295
    DE 2×325, 1×345
    Sigal 2×225, 1×245
    Smith 285
    Rocco 275 (2″ rack)
    Robbie
    Craig 225
    Ron
    Rocco
    Alex 70#KB
    Tina 155
    Nikki 185
    Cindy 125
    Brianna 135
    Chris S.
    Iggy 275
    Jenn 225
    Ceil
    KTS 200
    ————————————-
    9:30
    Ben 215
    Brian W. 175
    Chris M.
    Kelly 110 (5×8)
    Kyle K. 235
    Linda 75 (5×8)
    PTS
    Shawn C. 185
    Steve K. 235
    Greg D. 175

  13. 7:30am

    Nicole W – 155
    Danielle S – 185
    Erik – 215
    Frank W – 185
    Jess V – 🙂
    Joel – 295
    Keith – 🙂
    Morgan P – 135
    Robin – 143
    Vince L – 175
    Pat Y – 🙂

  14. Congrats Ricky, and great job today Betsy!

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