**Due to a server upgrade, we lost all of the posts from May 13 through May 18. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**
At-Home Workout #66
Warm Up
- 400m run
- 10 rolling sit ups
- 10 spiderman lunges (5R/5L)
- 10 push ups
Then 3 rounds of 20 seconds on, 10 seconds off:
- KB/DB Russian swings
- KB/DB 2-arm push presses
- High knees
Lacrosse ball thoracic mash (45s/side)
Workout of the Day
In 1 minute complete:
- 20 air squats
- Max reps one-arm DB/KB push presses in the remaining time.
Rest 1 minute and repeat for 10 rounds.
Cash Out
- 400m sprint
Cool Down
- Piriformis lacrosse ball mash (1 min/side)
- Lumbar lacrosse ball mash (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy to 1-arm push press, feel free to switch to 2-arm push presses. If going overhead doesn’t feel good, you modify to 1- or 2-arm floor press. Post to comments: total reps, weight used, modifications, and 400m sprint time!
Community Notes: Happy birthday Tim Coll!
This Post Has 29 Comments
Squatted to an 18 box, 45# barbell 132 reps, cashout 200 single unders
Results:
6:00 AM
Murray 155 reps (50#DB), 1:36
John 126 reps (60# DB), 1:12
4:00 PM
Nik 189 reps (35KB), 1:34
Whit 209 (1/2 8# DBs, 1/2 two arm 35#KB), 1:45
196 reps (35# KB)
2 mile warm up run with the pup
Jenn – 100 reps @ 45# barbell
Chris – 171 reps @ 22lb kb
120 reps – 2 arm push presses 50# DB
1:46 on the cash out.
200 1 arm PP reps (100R/100L) – 35# DB
2:20 cash out
178, 30#db
400m – 1:46
155 @53#’s
Glad to see the blog back up!
35# KB – 258…my hair was on fire! 😉
No run – PR’d my bench press! 170# 👍
Congrats on the PR!
178 total reps. 35 DB.
253 – 15lb DB
1:35 400m run
25# DB
Squat to 14 inch box
158
Cash out ehhhh- r 2 m
Liz – 132 reps (25# DB)
Sean – 127 reps (60# DB)
Built a new squat rack this weekend!
this makes me so happy
800m (total) 50lbs wreck bag walk
97 Wreck bag push presses (getting that thing up is a b@&*%)
Sprint time 2:28 but in my defense there’s a pretty good sized hill on that 400m.. Also in my defense I’m built for power, not for speed.. And my speeds are slow and slower 😂
Erin – 191 (35# DB)
Boelker – 251 (35# DB, Vest)
(Guess whose shoulder works again…?)
[Nik] I’m so excited for your return!
90 – 65lb barbell
400m – 1:53
Not being able to drop the bar was challenging, but I’m glad I went for 65 😃😃
Well that was a sweaty one in the garage, can’t wait until it’s humid and hot… 75# push presses. Lowest round @ 12. Highest round @ 14. 130 total reps. Sprint @ 1:29 (and almost got mauled by a terrier).
Marsha-15# DB-104 reps-400m row-2:20
Jeff-35# DB-202 reps-2:02 cash out
Happy Birthday, Tim!
6PM OUTDOOR WOD RESULTS:
Eric 130 (60 DB)/ 1:30
Hannah R. 144 (18 KB)/ 1:23
Dave W. 198 (25 KB)/ 1:14
Iggy 202 (50 DB)/ 1:05
JT 201 (35 DB)/ 1:30
JV 135 (50 DB)/ 1:08
Kyle E. 209 (52.5{89}/40{120} DB)/ 1:31
Jon Z. 190 (44 KB)/ 1:18
Curtis 104 (53 KB)/ 1:34
Melissa 120 (35 DB, two-arm)/ 1:31
169 w/ 35# DB
400m sprint
163 reps with 45# BB
No sprint but slow run
WOD for May 12th kept coming up.. Must’ve been fate.
15:52
22#
30 Jacks
Erik – 75# BB – 114
157 reps w/ 65lb barbell
No run today but lots of stretching and rolling
A day late and a $ short. ☺️
Rich 40# DB 239 reps
Jimena 17.5 # DB 227 reps
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