Daily WOD – Oct 2, 2022

Paulo powering through his kettlebell swings!

Workout of the Day

Complete 2 rounds for time of:

  • Run 1 mile
  • 50 burpees (to a 12″ target)

WOD Notes: READ ME BEFORE YOU CHERRY PICK!! This was the mainpage workout on Aug 30, 2022. We had a lot of members interested in trying it, so we had to post it! Our goal is to make the workout attainable and rewarding for everyone; read on for how we plan to do that!

  • Note 1 – For my running & burpee-philes: A 12″ jump on a burpee is no joke. 100 of them in a workout is just short of insane. (The “normal” Open standard is 6″.) If you want to Rx today, be sure to establish a target 12″ above your reach – for instance a piece of tape on a wall ball board.
  • Note 2 – A little pep talk for the rest of you: Your mission is to complete ~30 minutes of cardio; you’re encouraged to sub the run and/or burpees for movements that work for you. Some variations you might consider: (a) Replace the run with rowing or biking, (b) Replace the burpees with box jumps, slam balls, or kettlebell swings, (c) Complete only 1 round, (d) Do 2 rounds but cut the distances/reps in half.

In short… Just show up! Coach Tanya will help you figure out a plan, and your WODmates will get you through it. 100% guaranteed you’ll be happy you showed up!


This Post Has 2 Comments

  1. Don’t you cherry pick, you bums!

    This has to be one of my more favorite workout write ups in my ICA history.

  2. Nikki

    Haha, thanks. I’m trying! 😬

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