SO MANY CHAD PICS… Great work ICA!!!
At-Home Workout #35
Warm Up
1 time through:
- 400m run
- 10 spiderman lunges (5R/5L)
- 5 inchworms
Then 2 rounds of:
- 5 thrusters (2-arm)
- 10 plank knees to elbow (5R/5L)
- 20 jumping jacks
1 minute couch stretch on each side
Then 3-5 reps of each movement in the workout
Workout of the Day
Complete for time:
- 20 strict pull ups (or 20L/20R bent over rows)
- 400m run
- 60 KB/DB swings
- 800m run
- 60 KB/DB 1-arm push presses (30R/30L)
- 400m run
- 20 strict pull ups (or 40 2-arm KB/DB curls)
Cash Out
Complete 2 rounds of:
- 1 minute of sit ups
- 30 seconds of hollow hold
Cool Down
- Rag doll stretch (1 minute)
- Seated twist (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy for 1-arm push presses, sub 2-arm push presses or push ups.
Happy Hour Note: Join us for a virtual happy hour tonight (Friday) at 5:30 pm! Click the Zoom link on the RHS of the blog to join. Password ICASTRONG. BYO… 🤣
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6AM Virtual WOD Results:
Diana 15:00 (26 KB, 15 DB)
Murray 17:48 (15 strict/20 kipping, 50 DB)
🙂 (single arm DB swings 30L/30R) @ 52.5lb DB
22:19
44#kb/row/44#kb/row/35#/row/44#
NFT (my phone died – honest); 40#, 15 strict fingertip pu
Jenn
Active recovery from the aftermath of Chad. Anyone else’s calves hurt or is just me?!?🤣🤣 Can’t wait to see everyone at ZHH!!😆
Ran 2 miles really slowly 😆 22:20
I only did 1/2 Chad and my calves are a mess!! I’m trying to get myself to do this!
16:21 – 25lb db rows, 20 lb swings, 25lb presses, 25lb curls
✅
Rowing instead of running
30# bent over rows
45# KBS
30# PP
30# curls
40 bent over row 60# DB
800m run
60 RDB swings 60#
800m run
60 push press 60# DB
800m run
40 curls 60# DB
.
Time – 22:47
.
Loved this workout! And I’m with Jenn, my calves are still resting on the box from yesterday.
Messing around with DB complexes(missing the barbell)…
DB bear complex EMOM 20 min.
3-5 deadlifts
3-5 cleans
3-5 thrusters
Adjust reps/weight to keep around 30 sec a round for first 10 rounds.Can do with one or two dumbbells. Each round meant to go unbroken, deadlift into clean, clean into thruster. 🙂
Spicy, DE! I’m gonna give this a whirl
[Nik] We have a complex for you tomorrow!
“In reading the lives of great men and women, I found that the first victory they won was over themselves…self-discipline with all of them came first.”- Harry Truman
So true!
12 PM VIRTUAL WOD RESULTS:
Alex 17:22 (44KB, Russian)
Nicole 20:31 (35 KB)
Zoo 🙂 (40-80-40 cal, 53 KB, Russian)
Steve Ko. 16:30 (35 DB, 35 KB, 1-arm RKBS)
JV 🙂 (Bucket of bricks, 50 DB)
Kyle K. 18ish (35 DB, 35 KB)
Ryan B. 15:25 (40 KB, 20 KB)
18:20
25# kB for swings
20 # db for PP
Pull up w black/red bands
35# kb
Strict pull
Row
Squeezed more rock salt into the container 😁 now 22# worked great for everything except push press
18:02
[Nik] Two arm push press might work with that container…?
Forgot to start the timer but was completed. Banded pullups to start, all runs were changed to speed walks, 30#kb for swings, 20# db for presses, and ring rows to close out. Completed cash out as well
Nat 20:52 and Gav 19:34
Both did…
20 pull up w/band
400
60 KBS 53#
800
60 PPress 65# barbell
400
20 pull up w/band
15:19 – Used a 25# KB
Tammy:
16:54 10 PU both rounds, 15# DB for push press, 26# KB for swings + Cash out
Mila:
50 pull ups (through out the day)
[Nik] Monster in the making!
Did today’s WoD NFT.
Completed 500m row, 150dubs, 50 burpees in 7:07
For some reason my legs are smoked today
Kelsey: 19:47
20 strict PU (banded)
400m run
60 KB swing (44#)
800m run
60 DB PP (35#)
400m run
20 strict PU (banded)
————
Mado: 18:15
20 strict PU (banded)
400m run
60 KB swing (35#)
800m run
60 DB PP (25#)
400m run
20 strict PU (banded)
15:58 nice workout. Be safe everyone!!!
Used 53 lb kb and 30 lb db for press. 20 strict pu’s
I couldn’t muster the energy for this one today and I only did half Chad 😑😑 I did some lifting with my dumbbells this morning, and I just got done rowing for 30 minutes.
My calves and butt are a little sore, my traps are a bit sore, but my lower back feels almost bruised. Not sore or injured internally, but black and blue. If that makes sense. Lol.
19:23 WOD (35#DB)
Cashout 46 total sit-ups + hollow holds (admittedly not very pretty)
18:15
No pull-up bar – did modifications for both sets
35# KB
53# KB
Second rd of pull-ups was a touch slower than the first. Huh…
2miles warm up
19:50 for wod (50LBS)
My calves are so bad from DU! What do you guys do in this situations? Ice and tear gun massager hasn’t help!
2 mile warm up run
26:12 @22 lb
Made every run between sets a 800 meter
Even got the husband in on it!
[Nik] Lots of running! Great job Jenn!
4pm class
Ricky – 18:20 (KBS 70#, all else 50#)
Whitney – 18:35 (PP 10#, all else 35#)
John – 17:35 (17 tree PU, 53#, 400mx3)
19:40
#row rows 15lb sub PP/KB deadlift 35
Did a 30 minute peloton ride instead of all the runs. Then did rows, swings , presses and curls with #15. Did not time myself.
Marsha-15# DB-RING ROWS&DB Walks-18:34-24 situps
Jeff-35#DB-18:24-27 situps
Erik – weighted pack walk/shuffle 23:45
Sara – mod 24:00
Erik – 35#
19:49
15# Bent over row, DB swing, push press, curls
Warmup: 200 Burpees because my personal coach Ricky said it was a good idea. 16:20
WOD: 19:48 (35# DB Swings, 10# plate push press 60 each arm)
+50 squat alternating leg jump lunge things, not for time
[Nik] You and your personal coach both have some screws loose! Him for suggesting it and you for doing it! 🙂 Impressive… and way to call his bluff.
20:00- do not have a pull up bar so I did the modifications
26#
Didn’t have time for this one. Wrote my own… 21-15-9: deficit push up (3 bricks high), strict shoulder press, front squat (both with 21# DBs). Finished around 9:10 or so.
Bench Press day
Lots of warm ups
15 @ 135
10@ 155
5@185
3@195
1@210
I did complete the WOD Friday and didn’t leave a comment.