Complete for max reps:
- Tabata one-arm dumbbell snatch (50/35#)
- Tabata row (cal)
- Tabata slam ball (30/20#)
- Tabata Russian twists (25/15#, L+R=1)
1 minute transition between Tabatas.
WOD Notes: Each Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest (4 minutes total). Athletes will start at different stations, complete all 8 rounds at that station, then rotate to the next station on the list. The DB snatch should alternate arms each interval.
Rowing Challenge Notes: In case you missed it earlier in the week, tomorrow 11/29 starts our 50k rowing challenge! The goal is row 50,000 meters between Nov. 29 and Dec. 31. If you want to participate, add your name to this spreadsheet by December 1 and track your meters daily. ICA honor code! A few notes/rules:
- Meters rowed as part of a Daily WOD don’t count.
- You can substitute ski-erg or airbike, but airbike meters count for 1/3 distance (i.e., 3000m on the bike counts as 1000m towards the challenge).
- Anyone who completes the challenge will get a sweet sticker (like last year, but better)!
- To minimize distractions, please row in the back room or behind the wooden wall if you’re rowing while a class is occuring. Thank you!
Schedule Notes: Tomorrow we have classes at 6:15am, 8:30am, 9:30am, 4:00pm, and 5:00pm. We increased class caps for the morning classes, so please only show up if you have a registered spot. If morning classes fill, there are plenty of openings in the afternoon. Thank you!
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Results
Snatch / Row / Slam Ball / Rus Twist
6:15am
Bill 6 (35#) / 90 M / 6 / 7 (15#)
Ricky 10 / 9 / 5 / 11 dolphin plank hold
B Wat
Murray
Diana
Smith
Karen B 7 / 5 / 7 / 10 scaled
Brian G 5 (20#) / 9 / 5 (20#) / 4
Dan R 5 / 7 / 7 / 9
Jenn P 6 / 6 / 6 / 10
Tom G 7 (30#) / 6 / 7 / 7
James N
Janet 6 / 4 / 🙂 / 🙂
Mullaney
Mike D
Vince 🙂
—
8:30
KtL 8 (25#) / 5 / 10 / 11
Sabrina 9 / 5 / 8 (30#) / 9 Rx+
Nick L 🙂 Rx
Erik 5 / 6 / 10 (20#) / 13
Rocco 🙂
Eric B
Tyler
Julie
Sillup
KtS
Craig 7 / 8 / 9 / 12 Rx
Danielle 5 / 5 / 9 / 9 (25#) Rx+
—
9:30
Amanda 7 (20#) / 7 / 7 / 12
Sigal 6 (35#) / 4 / 5 / 7
Jenn T 🙂 Rx + (25# RT)
Chris S
Emily
Cindy
Megan S 5 / 3/ 8 / 10 Rx
Michelle
Megan V 🙂
Kris Swetha
Jason V 8 / 9 / 8 / 10 Rx
Shawn G
Ken
Faith
Allison 8 (25#) / 4 bike, 8 / 11
Ryan S 8 (35#), 6, 5 (20#), 8
Liz
Tobin 7 (25#), 4, 9, 15
Marissa W 8 (20#) / 5/ 7 / 12
—
4pm
Kirsten
Nikki K 9/7 / 5 / 9 / 9
Tim 7 (35#) / 5 / 6 / 7
Kyle E 8 (35#) / 8 / 9 / 10 (15#)
McNally
Dan T
Ed
Ben L 7 (35#) / 5 / 8 (20#) / 11 (15#)
Joe S
Kerri
EQ
—
5pm
Nik 9/9 / 5 / 10 / 12
Sean B 9 / 7 / 6 / 7
Hannah R 9 (15#) / ? / 8 / 12
Blythe 8 (20#) / 5 / 8 / 10
Emmy 6/6 (30#) / ? / 9 / ?
Results – Snatch / Row / Slam Ball / Rus Twist
6:15am
Bill 6 (35#) / 90 M / 6 / 7 (15#)
Ricky 10 / 9 / 5 / 11 dolphin plank hold
B Wat
Murray
Diana
Smith
Karen B 7 / 5 / 7 / 10 scaled
Brian G 5 (20#) / 9 / 5 (20#) / 4
Dan R 5 / 7 / 7 / 9
Jenn P 6 / 6 / 6 / 10
Tom G 7 (30#) / 6 / 7 / 7
James N
Janet 6 / 4 / 🙂 / 🙂
Mullaney
Mike D
Vince 🙂
—
8:30
KtL 8 (25#) / 5 / 10 / 11
Sabrina 9 / 5 / 8 (30#) / 9 Rx+
Nick L 🙂 Rx
Erik 5 / 6 / 10 (20#) / 13
Rocco 🙂
Eric B
Tyler
Julie
Sillup
KtS
Craig 7 / 8 / 9 / 12 Rx
Danielle 5 / 5 / 9 / 9 (25#) Rx+
—
9:30
Amanda 7 (20#) / 7 / 7 / 12
Sigal 6 (35#) / 4 / 5 / 7
Jenn T 🙂 Rx + (25# RT)
Chris S
Emily
Cindy
Megan S 5 / 3/ 8 / 10 Rx
Michelle
Megan V 🙂
Kris Swetha
Jason V 8 / 9 / 8 / 10 Rx
Shawn G
Ken
Faith
Allison 8 (25#) / 4 bike, 8 / 11
Ryan S 8 (35#), 6, 5 (20#), 8
Liz
Tobin 7 (25#), 4, 9, 15
Marissa W 8 (20#) / 5/ 7 / 12
—
4pm
Kirsten
Nikki K 9/7 / 5 / 9 / 9
Tim 7 (35#) / 5 / 6 / 7
Kyle E 8 (35#) / 8 / 9 / 10 (15#)
McNally
Dan T
Ed
Ben L 7 (35#) / 5 / 8 (20#) / 11 (15#)
Joe S
Kerri
EQ
—
5pm
Nik 9/9 / 5 / 10 / 12
Sean B 9 / 7 / 6 / 7
Hannah R 9 (15#) / ? / 8 / 12
Blythe 8 (20#) / 5 / 8 / 10
Emmy 6/6 (30#) / ? / 9 / ?