Daily WOD – Nov 29, 2019

Keith knocking out a row!

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. Β If you want to participate, add your name toΒ 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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This Post Has 2 Comments

  1. 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 / πŸ™‚ / πŸ™‚
    Mullaney
    Mike D
    Vince πŸ™‚

    8:30
    KtL 8 (25#) / 5 / 10 / 11
    Sabrina 9 / 5 / 8 (30#) / 9 Rx+
    Nick L πŸ™‚ Rx
    Erik 5 / 6 / 10 (20#) / 13
    Rocco πŸ™‚
    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 πŸ™‚ Rx + (25# RT)
    Chris S
    Emily
    Cindy
    Megan S 5 / 3/ 8 / 10 Rx
    Michelle
    Megan V πŸ™‚
    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 / ?

  2. 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 / πŸ™‚ / πŸ™‚
    Mullaney
    Mike D
    Vince πŸ™‚

    8:30
    KtL 8 (25#) / 5 / 10 / 11
    Sabrina 9 / 5 / 8 (30#) / 9 Rx+
    Nick L πŸ™‚ Rx
    Erik 5 / 6 / 10 (20#) / 13
    Rocco πŸ™‚
    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 πŸ™‚ Rx + (25# RT)
    Chris S
    Emily
    Cindy
    Megan S 5 / 3/ 8 / 10 Rx
    Michelle
    Megan V πŸ™‚
    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 / ?

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