At-Home Workout #36
Warm Up
1 time through:
- 100 single unders
- 10 Samson stretch (5R/5L)
- 100 single unders
- 20 air squats
Then complete 3 rds of:
- 15 Russian KB/DB swings
- 5 two-arm squat clean-to-thruster
Then test out your DU & perform 4 full DB/KB complex (2R/2L)
Workout of the Day
AMRAP in 14 minutes of an ascending ladder of:
- 2 DB/KB complexes* (1R/1L)
- 10 double unders
- 4 DB/KB complexes* (2R/2L)
- 20 double unders
- 6 DB/KB complexes* (3R/3L)
- 30 double unders
- Continue adding 2 complexes (1R/1L) and 10 DUs until time expires
* Today’s complex will be a 1-arm hang squat clean-to-thruster + overhead lunge right + overhead lunge left (all with the same arm)
Cool Down
- Pigeon Stretch (1 min/side)
- Downward dog calf stretch (1 minute)
WOD Notes: Click here for a video explanation of the workout. For a breakout video of the 2-arm clean (part of the warm up) click here. Modifications for the DU include 2xSU, jumping jacks, or a scaled number of DU. If you’re not comfortable with the KB/DB in the overhead position, cut the thruster and perform the lunges with the KB/DB in a front rack. Post to comments: Last full round completed + additional reps. (The set of 30 DU ends round 3, the set of 40 DU ends round 4, etc.)
Community Notes: Happy birthday Kelsey!
This Post Has 38 Comments
5+4
27lb dumbbell
Note to self – do not try to do a met con on an empty stomach. The complex was fun and I really liked this one, but I’d have liked it more and would have done much better with more energy 😀😀😀
We did it as a (longer) partner workout!
Mike 50#
Christine 15#
7 rounds – 40# DB
Miss you all!
Nice work Iggy, way to smoke this one!
6+10 – 52.5# DB
6+9 – 45# bar, plank jacks
60 toes to KB/side crunches
6+38
This workout was not a “hoax”.That escalated quickly. Geez.
6.1 rounds 25lb kb. Still hanging strong, times like this test everyone.
I blame the bad reps on Obama.
Be safe.
Happy Birthday Kelsey! Burpees complete!!
Since I took yesterday off, today was WOD #35:
15:25
Banded pull ups for both sets, 30# RKB swings, 20# DB PP (Rt), 15#DB PP (Lf) + runs
I never know how to record complexes!
I got through 7 rounds of the dumbbell 20#+119SU
This was fun except for my cold db!
Happy birthday, Kelsey!
6+1, 30# DB
5 + 120 (su and 20lb db). That was a good workout today!
Love the work put in and love the mustache even more Marco, keep it up!
6+1 (20# DB, did thrusters but held the dumbbell at my shoulder for the lunges)
7 rounds, 25# KB
2 mile warm up
Chris: 6+7 @ 22lb
Jenn: 6 + 8 @ 22lb
Subbed out jump rope for jumping jacks
Missed the tabada wod, so did that today with a twist.
Squats
Deads 85#
Shoulder press 35#
Bfly sit ups
HPCs 65#
Tri exts 15#
Rus twists 15#
Planks
TINA! That is a lotta tabata!
Who doesn’t love a tabada???? You can do anything for 20 seconds.
6+9, 35#, but not overhead
And I meant to clarify 2x SU
8 rounds (26# KB / 2XSU)
time: 20:05
cash out: 1mile ruck (44#)
Took a rest day yesterday so I did Friday’s workout today. 24:16 35DB.
5 + 12, 35# KB
PR with 18 straight DU’s!
I have no idea how many rounds🤪. I started to do way too many complexes on each side. Too much thought John!
Marissa and I worked out together.
5 + 30 is my best guess.
20lb db. Jumping jacks.
I love that you guys worked out together!
Never enough thought Christine.
Approx 6 rounds. I was 95ish singles short. Someone else can do that math.
20#DB
With Christine!
PS. I don’t think I posted Fridays workout. Logging into HH distracted me.
25#kb swing
20#DB press
Banded pull ups
I forgot to write I did 2x single under, but I never do DU so this should be assumed.
6rds + 14
Jumping jacks
25# db
Marsha-15# DB, step up instead of jump rope-5 rounds even
Jeff-35# DB- 2x SU, thrusters but lunged w bell on shoulder-6 + 51-DC depth
Yes, that did escalate rather quickly…
5 + 8 (60# DB)
Quarantine has my color coordination a little off
I don’t know man, looks pretty sharp to me!
4+8 (35# DB, 2x SU)
2 workouts today
And here’s my cheeseburger!!!!!
Results:
9:00
Mado 6+12 (25/20#)
Kelsey 6+9 (35KB)
Swetha 5+2 (2xsu, 30#)
Kyle E. 6+14 ((JJ, 25DB, rack lunges)
Jenn 8+44 (35#)
Ricky 6 (50#)
Megan S. 5+8 (10#)
Nik 7+3 (35KB)
snuck this one in while the twins napped 🙂
5+95 (40#, 2xsu)
6+3
2xsu
35#DB
Legs felt good today because I chose the bench yesterday over 1000 step ups….which is nuts!
Pingback: Daily WOD - Dec 26, 2020 - Iron Cross Athletics