Daily WOD – Nov 14, 2022

Reese & Ricky in a plank off!

Workout of the Day

Complete 5 sets of:

  • Max consecutive strict HSPU; start a new set every 90 seconds

Then complete 5 rounds for time:

  • 10-yd handstand walk
  • 20 deadlifts (135/93#)
  • 20 wall balls (20/14# to 10/9′)

Time cap = 22 minutes

WOD Notes: We expect some people will get capped in today’s metcon. To give yourself the best shot at finishing, keep your handstand walk (or sub) under 1 minute per round, and string sets of at least 10 on deadlifts and wall balls.

Schedule Notes: On Thanksgiving Day, when most gyms are closed, ICA is open and rocking with energy as we complete our annual tradition, The Firebird! To accomodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. You should show up 20-30 minutes before your heat time to warm up! “The Firebird” is a long workout, so if you’re looking for something more reasonable you can consider “The Firebird Express.” Check out the WODs on last year’s blog post here.


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