Daily WOD – Nov 14, 2019

Andrea rowing hard!

Partner Interval AMRAP in 17 minutes of:

  • 8R/8L KB snatches (53/35#)
  • 20 yd OH walking lunges (53/35#)

Both partners complete 5 burpees at the start of each round.

WOD Notes: In a partner interval workout, you work hard and fast for a round, then you rest while your partner completes a round. Continue alternating rounds until the 17 minutes expires. A big difference in today’s WOD is that each round starts with BOTH partners completing 5 burpees (sub = slam balls). Your score is the total number of rounds completed as a team. Athletes who are uncomfortable with KB snatches can complete DB snatches instead.

Nutrition Notes: P3 Nutrition will make their first delivery to ICA this Sunday. Orders are due by Thursday night. For more information or to place an order, check out their website HERE.

Schedule Notes: We have several schedule changes over the next few weeks; please mark your calendars!

  • Sat. 11/23 – No classes due to the Battle on Bridge Street competition. Come on out to spectate and cheer!
  • Wed. 11/27 – No 6pm or 7pm classes.
  • Thu. 11/28 – We’ll be open from 7:00-10:30am for “The Firebird,” kicking off a heat every 30 minutes. Reserve your heat time in Wellness Living. Click HEREΒ to see the WOD.
  • Fri. 11/29Β  – No 5:15am class. Bonus 8:30am class. 6:00pm is tentatively on… please sign up early if you plan to attend to ensure it stays on the schedule!
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This Post Has 9 Comments

  1. 5:15
    Pat B. πŸ™‚
    Nick L. 40# DB
    9+5 rounds
    β€”β€”β€”β€”
    Alex W. 35# DB
    Tyler 35# DB
    9 rounds
    β€”β€”β€”β€”
    KTS 30# DB
    Danielle 25# DB
    9+5 rounds
    β€”β€”β€”β€”
    Kelly G. 25# DB
    9 rounds
    β€”β€”β€”β€”β€”β€”β€”β€”β€”
    6:15
    Becca 20# DB
    Karen B. 20# DB
    8+16 rounds
    β€”β€”β€”β€”
    Hannah R. 20# DB
    KTL 25# DB
    9 rounds
    β€”β€”β€”β€”
    Dan R. 35# DB, 35# front rack WL
    Fili 50# DB
    8+21 rounds
    β€”β€”β€”β€”
    DE
    Steve M.
    9+ 29 Rx

  2. 9:30
    Emily 20# DB
    Marissa 20# DB, 15# front rack, slam balls
    9+21
    β€”β€”β€”β€”
    KTM 20# DB
    Lombardi 25# DB
    10+13
    β€”β€”β€”β€”
    Paul 35# RKBS
    KTN 26-35# KB
    9+13
    β€”β€”β€”β€”
    Gisela πŸ™‚
    Dom 15# DB, front rack lunges
    9+3
    β€”β€”β€”β€”
    Fredi 25-35# KB, front rack lunges
    Bob Kr. 26# RKBS, front rack lunges
    Eric B. Rx
    8+13

  3. No mention of me today? I feel dissed.

  4. Honey, why must you be this way?

    1. Ugh, Goldie, you went β€œOverboard” with that comment.

  5. Ricky, please tell us you’ve finally watched a Kurt Russell movie…

  6. Tell em the law’s coming..

  7. 5pm results
    —-
    Tracy (20# DB)
    Elissa (20# KB
    11+12

    Sillup Rx
    Paul (30# DB)
    Score??

    Boelker (Rx)
    Andrea (Rx)
    9+5

    Jimena (20#)
    Rich (racked lunge)
    8+0

    Sikora
    Tiago
    Score ??

    Mila (10# KB)
    Douglas (20# KB)
    Score πŸ™‚

    Marco (25# DB)
    Vollmer (45# DB, 2×45# front rack lunge)
    8+0

  8. 4PM

    Yuvika (20# one arm KBS, 10# lunge)
    Melissa( 20# one arm KBS, 15# lunge)
    11 rds
    _____
    Lindsey (20# one arm KBS, 20# front rack lunge)
    Haven (20# one arm KBS, 20# front rack lunge)
    10 rounds
    ______
    Jenn Rx
    Jen C. (26# )
    9 rounds
    _____
    Duris & Robbie 9+16 Rds (Rx)
    _____
    Kirsten (20# slam ball, 25# DB snatch, 20 squats)
    Nik Rx
    11+13 rounds
    _____
    Mike (20# one arm KBS, OH/goblet lunge)
    Shawn (35#, 25# OH lunge)
    10 rounds

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