Daily WOD – May 6, 2019

Ray Zab catching a heavy clean!

AGOQ #1

Complete 2 rounds for time of:

  • 15 deadlifts (225/155#)
  • 35 overhead squats (75/55#)
  • 90 double unders

10 minute cap.

WOD Notes:  This workout will be run in two heats in large classes.  Anyone that doesn’t OHS can front squat or back squat instead.  Click HERE for more details.

30K in May Challenge: 6 months ago we held our first ever Rovember, where members were challenged to row 30k in the month of November. The challenge is back and revamped for Spring! Your mission: to RUN (or walk) 30k between now and May 31. Keep a daily log and have someone – a coach, gym friend, family member – verify and initial each session. Running in a Daily WOD does NOT count toward your total, with the exception of Murph on May 27. Sign up on the desk if you plan to participate!

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This Post Has 6 Comments

  1. This May running challenge is a great foundation for anyone interested in running or pacing ICA athletes at September’s Labor Pain 12 hour trail run.
    Interested in learning more about this BBQ where a trail run breaks out, talk to Nikki K., Erin or Boelker!

  2. FYI – 30,000 meters is 18.64 miles for those who track their runs in miles! Less than a mile a day, folks!

    1. King Henry I likes this.

  3. Results:
    5:15
    JOsh 10:00 (su, OHL)
    Steve M> 210 Rx
    Greg 1+su (145, 65 FS, 125su)
    Zack 1+35 FS (165, FS, su)
    Murray 7:58 (2xsu)
    ktS 1+30du Rx
    Jenn 9:52 Rx
    Danielle 1+15 OHS Rx
    Dan E. 8:37 Rx
    Becca 1+40su (85s, 15#L, sux2)
    Alex W> 1+18 FS (185, 75FS)
    Robin :0
    JIm C> 1+14 FS (195, FS, su)
    Nick L. 1+32 FS, 185/85
    Bill 9:20 (145DL, 65FS)
    —–
    6:15
    Joe D. 10:00 (1Rd Rx, 25OHL)
    VIcki 1+15 t2b (30t2b instead o fdu, 175DL)
    Ricky 10:10 Rx
    Vollmer 173 (75#stone squats)
    Vince L. 8:51 (165, 75FS, su)
    Craig 8:42 (2xsu, 155, 55)
    Faith :0
    Ron 1+20 (10 cal bike)
    Joel 225 su
    —–
    9:30
    Becky 7:04 (65dead, 20 bell, rows)
    Dominika 1+40d u, 105#, 20# FS in 2nd roudn)
    Tanya 1=10 du, 55fs)
    steph 10:00 (lunge, 85 , su)
    Ian 9:ish (lunge, 85, su)
    Tiff 1+33 (then the rest
    Betsy 2+3 Rx
    KtN 9:20 (125 DL, 55BS)
    Paul 🙂
    NIcole 1+124 (su)
    Jesse 10+125 (75, 2xsu)
    Kelly G. 9:40 (105, 35, 2xsu)
    MOira 9:37 (65, 35, 2xsu)
    Megan S> 9;51 (95, 35, sux2)
    Allison 🙂

  4. Results:
    4:00
    Dave 7:16 (2+42)
    Tom S> 1+135 (125, 75, 2xsu)
    MItch 1+121 (205s, 75FS, 2xsu)
    Cindy 🙂
    Bri 1+97 su (115, 55FS, su)
    Shawn 🙂 (75fs, 18, su, 155)
    Dan R> 1+135 (185, 75fs, 2xsu)
    Rey
    Robbie 9:58 Rx
    Jason S. 9:48 (115, 45# lunges, 32 du)
    Ian Ca 9:11 (185, 75 FS, 2xsu)
    Marissa W. 9:47 (105, 45 VS, 2xsu)
    Anne Marie 8:30 (95, 55, su)
    Morgan 8;06 (125, 55FS< sux2) Megan V. 7:46 (53KB, 55#< 2xsu) Rocco 9:58 (195, 55) Lombardi 7:53 (105 sumo) 5:00 Kyle E. 1+45 (175, 75fs, 2xsu) QUinn :0 Jeff C. 9:29 (195, 70FS< 200 su) Shawn F> 1+2xfS
    Kehl 9;45 Rx
    Joe S> 170 DBS, 95
    Daria :0
    Tina 1+38 (155, 100 )
    EQ 9:23 (155, 450DL, 90 du)
    CHris W. 8:34 (lunges, PP, su)

  5. 6:00
    Erin 1+46 Rx
    Mel 1+42 (85, 55FS, 1min bike)
    Tobin 1+53 (105, 35)
    Erik 1+80 (185, 75BS)
    Pete 1+36 (135, 45, 2xSU)
    Zabs 1+36 Rx
    John C. 1+80 (185, 75FS, 2xSU)
    DT 1+38 (155, 55)
    Andrew 1+25 (2xSU)

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