At-Home WOD #33
Warm Up
800m run
10 spiderman lunges (5R/5L)
Then 7-6-5-4-3-2-1 reps of:
- KB/DB deadlift (2-arm)
- KB/DB push presses (2-arm)
- Sit ups
Then perform 3-5 reps of each movement in the WOD
Workout of the Day
Complete 1 full tabata at each station:
- DB/KB hang power clean*
- Russian twists
- Suitcase deadlifts*
- Push ups
*For the one-sided movements, alternate arms each round
Cash Out
- 3×10 superman back extensions
Cool Down
- Straddle stretch w/ bent knees (1 minute)
- Upward facing dog (30 sec)
Update: Click here for the pre-recorded 6:00 am zoom class!
WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video on the hang power clean. A tabata is an interval style workout where you work hard for 20 seconds and rest for 10 seconds, then repeat for 8 rounds (total of 4 minutes). For today’s WOD, you’ll do a full tabata (8 rounds) at each station then move immediately to the next station. You should sprint during each 20 second work interval! For single-arm movements, switch hands each round. Move fast! Post to comments: Your LOWEST round of each movement, weight used.
Timing Notes: This would be a great day to join us at a virtual class, so we can time your intervals for you! If you can’t make any of the designated class times (6am/12pm/4pm/6pm), we’re hoping to record the 6am class and upload it to our YouTube channel following class. At whatever time of day you’re ready to do the workout, you can hit play and follow along! Remember to have your own music since we don’t play music through Zoom.
This Post Has 50 Comments
https://apps.apple.com/us/app/smartwod-timer-wod-timer/id1248966041
This is a link to a great free app for Apple products. It has a Tabata timer and will give you the start stop beeps and will play through any music you might be listening to on a different app.
Thanks Murray! This will be really useful.
nice thanks Murray!
Great app – thanks!
Thanks Murray!
15k row done-1:20:37! Challenge completed! Thanks Coach Dave!
Well done Megan V! That is a long way to row!
Nice job, Megan. Just wait…tomorrow is going to feel glorious when you wake up and don’t have to row.
6:00 am Results:
Steve M 9/23/10/7 (70#, 8#)
Murray 9/21/11/5 (50/10#, feet down for some RT)
Diana 8/21/10/3 (45#bar/15RT/26#DL)
Chris Mc 10/20/10/5 (35/15)
Ed 6/18/10/4ish (55/10#, feet down for RT)
Steve Ke. 9/21/9/3 (25#/10#)
well that was fun 🙂
10/20/15/7 (40#)
Love seeing your name on here again, Frank!
8/15/10/10
#40/#10/#40
Way to grind, Chaz! 10 on the pushups is no small feat!
10/24/11/6
30#/15#/30#/knees
You should know, my new slogan for the quarantine is “Keep the Faith”. I’ve contemplated putting it on a t-shirt.
I miss seeing your motivational quotes on the white board. You should start sharing them here. 🙂
Don’t have to twist my arm on that one, Faith! Your wish is my command.
Noon Virtual WOD Results:
Eilish 🙂 (12# DB)
Shania 🙂 (12# DB)
Tanya 🙂
Fili 9/21/11/6 (53# KB)
Alex 8/21/14/5 (44#KB, 10# med ball)
Nicole 6/26/12/7 (two-hand KB clean, 35#KB, 10# plate)
I did the WOD from yesterday (#32)
12: 28 – 200 SU, 21 Burpees, 150 SU, 15 Burpees, 100 SU 9 Burpees
8/31/10/7 (35#)
10/28/12/5 (35# and 15#)
The Tabata timer is fantastic…Thanks Murray!!!!
HPC- 45# bar – 8, RT – 10# plate – 21, DL-30# KB – 11, PU-6
Mado: 8/15/8/10 (Bar HPC 65lb, RT 8kilo KB, Bar DL 95lb)
Kelsey: 10/19/8/7 (Bar HPC 75lb, RT 8kilo KB, Bar DL 115lb, light banded PU)
2 miles run, followed by warm up and lowest of round:
10 hang power clean+31 RT + 11 suitcase DL + 13pu
Zen!
9/22/9/6
15# DB/5# DB/26# KB/knees
Another day and another WOD done,
30#KB hang cleans and suitcase deadlift
10# DB for twists
Finally, ring rows subbed for pushups
35#DB for the hang power clean and for the suitcase deadlift. 15#KB for the Russian twists. 9/10/13/5.
4 PM Virtual WOD Results:
Danielle 10/25/15/5 (27# DB, 32#DB)
Marissa 9/10/11/7 (20# DB, 25# KB, banded PU)
John 10/30/15/6 (53# KB, 5# med ball)
Nikki 11/28/16/7 (35# KB, 5# med ball)
5rds
250 m row
20 WB #24
15 push ups
10 sit ups
17:30
First of all, your dog is extremely cute!
I didn’t keep track of reps, I just wanted to rage and focus on throwing big red around well.
I subbed 2 arm HPC and 2 arm sumos, crunches for Russian twists, and did a 20s plank instead of pushups. I aAl’s accidentally did deadlifts first, my bad.
Finally getting comfortable with throwing big red around!!
Also.. Same 400m farmer carry out and back in
Thanks Murray, the app worked great.
35# DB tabata & cash out
Jenn 10/24/15/8 (#35 DB,#6 WB)
I had a very mechanical woman yelling at me on my tabata timer this morning! Makes me miss having the coaches yell in my ear on tabata workouts!! Just sayin!! 😆
5 rds
Alley loop run ~0.3 mile
20 box jumps
20 KB push press
20 lemon squeezers
10/15/10/7
35# for HPC
53#KB for SDL
Marsha-15# DB, 20″ Pushups-10, 24, 10, 8
Jeff-35# DB, 15# on twists-12, 22, 12, 6
The pushups got spicy!
Yeah the push ups can get rough! Way to kill it you two!
9/17/11/6
35# KB for HPC and DL
20# DB for twists
6 PM Virtual WOD Results:
Sara 9/15/10/7 (3# DB)
Erik 10/17/10/4 (35# DB, 10# DB)
Great workout. Counted lowest rep as requested
Hangs 12 95lb barbell
Russians 13 15 lb plate
DEADS 13 25 lb kb
Pushups 7. Ouch
Did with Shenica
Keep pushin!!!
10/22/9/9
25#/15#/45#/elevated push ups
Sofia and Ceil dome.
20# DB HPC
15&8# Russian twist.
20# deadlifts
Elevated pushups.
We forgot to count – big surprise.
7/25/10/3 (44#/7# feet on ground/44#/banded)
35# DB. 66 HPC, 60 R+L Russian twists, 92 SD, 78 Push ups.
44# KB for cleans
20# med ball for twists
44# KB for suitcase lift
Pushups
Didn’t count reps.
11/28/13/5 26# 6lb weighted ball for the Russian twists
Banded push ups
Last day of the April Fools Challenge – 15K today. First time I have ever attempted one.
15K row – 1:10:35
Things I learned from today’s long row:
1. I covered the monitor for the first 5K and relied on my avg calorie pull and projected finish (1:11) to set my pace
2. 13K to 12K were the longest 1000m of my life. Like it would never end.
3. Like a true endurance athlete, I go slow at the start (15K-10K). Settle in the middle (10K to 5K) and get fast at the end (5K to finish).
4. Podcasts are good for a steady row, but Trap Rap is best for milestones or PRs.
5. I had an audience for a good portion…(see pic)
6. Tomorrow is likely a rest day or maybe a run, looking forward to reg ICA programming.
Well done Erin! I’ve been amazed by the people who did that row challenge. 15k is no joke, especially when 14k was the day before.
Rest up!
15K Row
– 57:47
Who’s idea was this?
What’s next?
“Who’s…”. ?
Sheesh.
Whose…
11/20/15/5
50db, 15 plate, 50 dB.
Rich – 53# KB f/clean & suit DL
Jimena – 26# KB f/clean Suit DL
No counts.