Daily WOD – Oct 12, 2021

Danielle dropping under a heavy clean!

Workout of the Day

On a 5 minute clock, complete:

  • 800m run
  • Max wallballs (20/14# to 10/9′) in remaining time.

Rest 3 minutes and repeat for a total of 3 rounds.  Record 800m run time and wallballs completed each round.

WOD Notes:  Ideally you should be left with 1 to 2 minutes to complete wallballs in each round. Feel free to scale to 400m or 600m runs accordingly.

Nutrition Notes:  We’re 1 day away from the start of the nutrition challenge!  At ICA, we are almost always performance driven.  As such, we start and end each nutrition challenge with a fun test workout. On Wednesday, this will be the workout of the day for all classes.  Even if you aren’t in the challenge, show up for this fun workout!

As far as metrics go, you can track your performance in SugarWOD and hopefully you can see some positive changes as the result of a month of improved eating.  If you’re interested in tracking other metrics, consider tracking:

  • Bodyweight (we recommend weighing in once a week)
  • Measurements (often at your waist, hips, bicep, thigh)
  • Pictures – A front and side view picture can help you see the differences made as a result of all your hard work!


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