At-Home Workout #30
Warm Up
One time through:
- 400m run
- 10 spiderman lunges (5R/5L)
- 5 inchworms
- 20 jumping jacks
- 20 high knee skips (10R/10L)
Then 2 rounds of:
- 14 single-leg, opposite-arm deadlifts (7R/7L)
- 14 two-arm push presses
- 14 half kneel rotational chops (7R/7L) – light
Then complete 3-5 reps of each KB/DB movement in the WOD
Workout of the Day
Complete for time:
- 800m run
- 50 KB/DB snatches (25R/25L)
- 800m run
- 40 KB/DB reverse lunges (20R/20L)
- 800m run
- 30 KB/DB thrusters (15R/15L)
Cash Out
- Complete max reps in 1 minute of hollow rocks
Cool Down
- Tree pose (30s/side)
- Kneeling quad stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout, and here for a breakdown of the KB/DB snatch. For the snatches, lunges, and thrusters, you can alternate hands as often as you’d like. Anyone not comfortable with KB snatches can sub 75 two-handed Russian KBS. Post to comments: Time, weight used, reps of hollow rocks.
Schedule Notes: Join us for a virtual class at 10:00am!
Community Notes: Happy birthday KTS!
This Post Has 30 Comments
Nice little Easter burner. 17:49 used a 25lb kettle.
59 front hollows in a minute, then 34 regular in a minute.
Have a great day everyone!!!
Warm up 4200m row
5rds
20 push-ups
Between 400 – 500 M row
5 DB Thrusters (R) 55#
400-500m
5 DB Thrusters (L) 55#
Row remaining meters to make up 12,000m.
58:13
Nik 19:30 (35# KB), 45 hollow rocks (tapping floor)
John 21:32 (53# KB), 46 hollow rocks
@ 10am class
We made up yesterday’s partner WOD
19 + 14, both used a 44# KB
Crushed it, guys!
10 AM Virtual Class
Murray 16:50 (row, 50 DB), 23 hollow rocks
Mado 18:46 (75 AKBS w/ 26 KB, 30 DB), 32 hollow rocks
Kelsey 19:40 (35 DB), 45 hollow rocks (1 knee up)
Zoo 19:31 (40 burpees/rd, 53 KB), 38 hollow rocks
Heather 18:00 (row, 30 DB), 33 hollow rocks
Dan E. 19:26 (50 DB), 38 hollow rocks
——
Happy Easter! Thanks for a great Sunday morning class!
18:45 – 20lb db and 33 hollow rocks
Happy Easter!
Modified it a bit:
800m run
50 wall balls w/ 30# slam ball
800m run
40 30# slam balls
800m run
30 goblet squats w/ 30# slam ball
.
Time – 22:01
Dang Sean! Those wallballs are unpleasant, well done!
5k 47# ruck walk 54 mins
Happy Easter!!!!!!!
Gavin – 16:29 35#
Nat – 22:29 sub KB movements for 75# barbell – 25 power snatch, 40 reverse lunges, 15 thrusters
Joel – 25:14 35# for snatch and thruster and 70# kb for 40 deadlifts (sub reverse lunges)
I can’t believe Gavin beat me, must have been way faster on the DB work, just no way he got me on those 8 hundos!
I hate living on a hill .. lol
24:25 – orange kb
Did 75 Russian instead of snatches
Didn’t feel comfortable with doing a hollow rock.
Happy Easer to all!! Hope all are safe and healthy!!!
23:48
20# DB
24 hollow rocks
34:05, methodical 53 lb kettle bell snatches all day son!
Nice to know my record for taking longer to finish a Wod is undefeated 💯🔥
I made up Friday’s workout bc I just can’t deal with any more dumbbell snatches. When we get back to the gym, I don’t want to do them for 6 months 🤣🤣🤣🤣
19:07
17lb dumbbell for TGU and I did not run backwards.
I did do hollow rocks from today and I did 34 in a minute.
5 mile run & then a 3 mile nature walk with the family.
Happy Easter to all!
15:46 800 m run, 17.5 # DB
Happy Easter 🐰
WTG Abby!
19:39 (25#, 25#, 20#)
29 hollow rocks
AM: 6000m row
Family walk roughly 3.5 miles
PM: 6 Rounds (This was terrible)
1000m row
10 strict press/arm 20#
10 standing obliques/side 30#
10 goblet squats 30#
10 v-ups
Not feeling 100% or motivated today but did the best I could. 800’s took about 5 mins.
22:58
35# KB for all movements
Nicole – 21:05 (35# KB) 75 RKB, two armed on thrusters.
Alex – 21:45 (44#KB) 75 RKB.
Had a warm up crew!
17:54. 35# DB. 34 hollow rocks. Great scenery on the runs too! Two churches (one parish style, one cathedral style), and then there’s Jen P’s landscaping…
21:17
20#DB
Didn’t do the rolling ab work but did 30 ab mat sit-ups instead.
21:23
35# DB
Did workout at the ICA track because, well, I miss it (and you) and it is flat plus the 800M is known. Grass makes a good mat!
Happy Easter!
That’s awesome John! I believe Kelsey, Mado and Joe S all ended up at the ICA track at some point today.
800 m splits
4:16
4:23
4:09
22:14 total time 30#DB
29 rocks
Happy Easter ev’body
Nice runs Steve! Well done!
4.23 miles w/14# vest 1:05
21:43
800m rows
35# -75 swings
20 goblet squats 25#
20 walking lunges
35#thrusters
26 hollow rocks