Daily WOD – Apr 2, 2020

At-Home WOD #20 

Warm Up

  • 400m run
  • 10 inchworms in place
  • 20 dead bugs
  • 30 jumping jacks
  • 5 around-the-world planks
  • 20 unweighted (or light weight) hang clean & jerks 
  • 20 unweighted (or light weight )sumo deadlift high pull

Workout of the Day

Open 18.1 – Home Version

AMRAP in 20 minutes of:

  • 10 sit ups
  • 10 KB/DB hang clean & jerks (5R/5L)
  • 10 KB/DB sumo deadlift high pulls

Cash Out

  • 10 sit-to-stand with no arms [explanation & demo ~6:55 in video]

Cool Down

  • Wrist stretch – 30 seconds each side
  • 10 rag doll to reach

WOD Notes: Click here for a video explanation of today’s workout. Feel free to sub out an ab movement of your choice. If high rep SDHP aggravate your back or shoulders, modify to 15 deadlifts. Post to comments: Rounds + reps and weight/implement used. 

Schedule Notes: We have 2 virtual check-ins on Thursday – at 12:00pm and 6:00pm. Join us for a 30 minute chat. It doesn’t have to be about the FUCS challenge; we just want to catch up and hang out! Next virtual WODs are Friday at 12:00pm and Saturday at 9:00am

Community Notes: Happy birthday John C!

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This Post Has 60 Comments

  1. 11+3 55#DB

  2. Forgot to post yesterday’s workout:
    10 rounds
    500m row
    50 secs burpees
    maintained sub-2:00 on each row
    burpees went from 15/rd to 8/rd

  3. I’m dumbfounded how many ICAers are casually running/rowing 3-5 miles/km as warmups and cool downs. Blowing me away, crew…that’s all I gotta say!

    1. Bunch of stealth runners and rowers in our gym.

  4. 15+5
    20# DB for hang clean and jerks
    35# KB for sumo high pulls

  5. 12+8
    25# C&J
    30# DLHP

  6. Was anyone else worried John was going to smash his head into the fireplace demo-ing the rolling sit-to-stand? Had me on the edge of my seat!

  7. 10+12
    45# barbell

  8. 11 + 26
    18# of rock salt

  9. 10+10
    35# DB for HC&J
    52.5# DB for SHP

    tracking rounds w/ guitar picks
    sat on a foam roller for the cash out

  10. 12+8 #35
    Weighted sit to stand

  11. 10+8, 40# db

    1. 11 Rds
      20# KB swings instead of clean/jerks

      1. Oh and 20# x 15 sumo dead’s instead of SDHP

  12. 9 + 8
    35# db hc&j
    45# db sdhp

    1. Nice Marco, you’ve been crushing these workouts. Keep consistent man!

  13. 7+4

    8lb weighted sit-ups
    32.4lb HC&J
    1 minute row

    My dumbbells don’t really work for SDHP so I rowed. My rower doesn’t track distance or calories and I wasn’t sure on timing so I chose 1 minute per round bc it was easy to keep track of.

    10 unweighted sit to stand
    10 8lb weighted sit to stand

  14. Mado: 11+16
    C&J with 35# DB
    Sumo high pull 44# KB

    Kelsey: 8 rounds
    18.1 RX (8 Toes2bar, 10 C&J, Row12 cal)
    😊

  15. 18.1 MRX (8 T2B, 10 C&J @20#, 12 cal row)
    7+18
    Moving from rower in basement to pull up bar upstairs in laundry room, to C&J in kitchen proved to be a lengthier transition than anticipated 😂
    10 unweighted sit-stand
    4 candlesticks

    1. That’s a legit transition Betsy! Well done!

  16. 10+12
    CJ w/ 35# DB
    SHP w/ 53# KB

  17. Nicole – 10+13 w/ 35# KB!
    Alex – 12+10 w/ 44# KB

    1. I may need to take a break from my KB!!! 🙁

  18. I woke up and my legs felt like lead! I decided to stretch, do a little yoga, clean my floors and do some rowing!

  19. Wow my bum is super sore from yesterdays workout!
    Tammy: (20 min)
    15+7 rounds
    15″ DB hang clean + jerks
    26# KB sumo high pulls
    Mila: (10 min)
    8 rounds
    5# DB hang clean + jerk
    10# sumo high pulls

  20. One thing I am enjoying about this whole thing is getting to workout with Andrew since it’s so rare we can get to the gym at the same time.

    Daria and Andrew 9+10

    1. That’s been a huge plus for us too! You two look like you’re having a blast!

  21. If I never see a kettle bell again I will be happy (just kidding), with that said. 400m row, 8 rounds + 5, 30# KB for hang clean jerks, 45#KB for SDHL

  22. 11+26
    40DB
    Hollow Rocks>Situps

  23. Did MRX 18.1 instead of posted Wod
    7+18
    Cash out sucked on my right side. 😞.

  24. 11+12 35 db

  25. 7+8reps
    53lbs KB for cleans and SDLHP
    Subbed 2-arm hang squat cleans

    Same farmers carry thing I’ve been doing.. Did I mention I’m also taking it down and back up 2 flights of stairs? That’s fun lol

  26. 11+16
    35# DB
    53# KB
    had a workout buddy in the backyard today, which was nice.

  27. 14 + 3
    15# DB for the clean and jerk and 45# KB for the high pulls
    Anyone have any good playlist recommendations?? I’ve been listening to the same one this whole time and I could use some new workout music 😅

  28. AM – 3 mile run 22:55
    PM – WOD; 12+17 #52.5 DB

  29. 40-30-20
    Lateral hops (over and back is 1)
    Overhead squats at 95#
    Russian twists with 26# kettlebell (over and back is rep).

    15:20

  30. Couldn’t alter the workout for my shoulder. Felt like going a bit hefty.

    4 Rounds for time:
    – 1000m row (rower in grass)
    – 15 deadlifts (225#) (on patio)
    – 400m run (perfect using the our block/alley)
    – 15 strict situps (patio)
    33:21

    Concept 2 April Fools’ Challenge –
    April 2 = 2,000m of rowing ☑️

  31. 8+1, 35# KB

  32. 9+6, 35#. Just lovely!

  33. 7+14 70kb (blue)

    1. Oof, that’s one heck of a press!

  34. Marsha-15# DB-11 rounds
    Jeff-35# DB-14 rounds

  35. 7+15. Modified to 20 min AMRAP of 10 toes-to-carport, 5L/5R HCJ at 35#, 200m run (because I felt like the row in 18.1 was for heartrate and leg more than triceps and lats).

  36. Why are my legs sooooooo sore!!!! Had a great 2 miles jog before being able to do anything! Completed 8 or 9 rounds… can;t remember 😀

  37. 10 and called it a day. 35#kb

  38. John 12+15 (53# KB)
    Nik 14+3 (35# KB)

  39. Lost track of rounds.

    35# KB for C&J
    53# KB for HP

    …the Snatch/Burpee wod earlier this week destroyed my arms. I could finally grab the KB and straighten my arms.

  40. 8+29 c&j 35# 25#sdhp

    1. Tina!

  41. 18.1 Rx 11+25

  42. 10 + 9
    35# KB
    Me and my kettle bell… I think there’s a song in there somewhere.

  43. Missy – 13 + 27 (30# C+J, 44# HP)
    Sean – 14 + 10 (35#; 15/round HP)

  44. 8+4 (18.1)
    8 knee raises from pull up bar
    20# DB
    12 cal alt

    Sharing the ICA love: My friend Matt (came to the Vday partner workout) did 10 rounds of the workout today. This is the 3rd WOD he has tried in the past 7-10 days. He said he died again today and his kids asked if he was ok hahah. He is working on form with a low weight & focus on moving 🙂 he appreciates the extra videos on form you guys are posting!

  45. Jenn
    Ran 2 miles for warm up
    12 + 22 #35 DB

  46. Erik – 14 + 16. Sara rest day

    1. Oh 35#

  47. 10
    25# for clean and jerk
    35# kB for high pull
    2 mile run

  48. 11 +20
    26 KB

  49. Late Posting… Did it AM of 4/03

    10 +3 45lb DB for C&J, 53lb KB fro HP

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