At-Home Workout #40
Warm Up
- 400m run
- 50 high knees
- 40 butt kicks
- 30 jumping jacks
- 20 side lunge (10R/10L)
- 10 wedgie makers (5R/5L)
- Pigeon stretch – 1 minute per side
- Downward dog calf stretch – 1 minute total
Workout of the Day
“Griff”
2 rounds for time of:
- 800m run
- 400m backward run
Cash Out:
- Tabata glute bridges (Timing cheat: click here for a Tabata Mix on YouTube)
Cool Down:
- Couch stretch
- Rag Doll
WOD Notes: Click here for a video explanation of today’s workout. This is a hero WOD in honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in Baghdad by an IED strike to his vehicle. Compare “Griff” to 160719. Post to comments: Time for Griff, total glute bridges.
Community Notes: Happy birthday Andrew K!
This Post Has 41 Comments
6:00 am results:
Steve M. 12:38, 167
John 12:56, 114
Completely bailed on 6 am because cold + running = 🛏
I did Saturday’s workout and made it through the round of 6 dumbell work. Rowed 3k not for time and bench press.
Anybody else excited for tabata glute bridges!
Griff+
4.08 miles, 800 backwards @1.75 mile marker
31:02min
I followed DE’s lead and ran for 50 min, with a 800 backwards @ 2 mile marker, ~5 miles
Tabata = 110
You and DE are monsters!
12:24, 146
12 Virtual WOD:
Whit- 20:31, 125 GBs
Ricky- 145 GBs
17:10, 121
I also did my own workout
10 rounds:
1000m run, 100 single unders
900m run, 90 single unders
Continue decreasing each round until 100m run, 10 singles
Total = 5.5km run (27:30), 550 single unders (4:06)
16:51 , 160 GB
I did yesterday’s (The Chief)
21 full rounds – 53#KB
15:30 + a whole lot of glute bridges 👌🏻
Just did 2.2 miles run this morning. Um backwards is dangerous 😂
4 mi run against the wind both ways!
Cash out – 133 glute bridges
Nik 15 min (ish)
Kelsey – 15:12 RX, 114 glute bridges
————
Mado – 15:08 RX, 88 glute bridges
Did warm up and in place of run went on a 5 mile walk on the trail. First 2.5 was easy no wind, however, the return trip I was not as lucky.
I did a workout someone posted in a Facebook group.
It was called F#%ck Carol Baskin. 🤣🤣
100 rounds:
1 Burpee
2 Lunges
3 Sit-ups
4 Jumping Jacks
45:23
It was a fun one. Rounds in the middle were the worst
13:19- RX
141- GB’s
People driving by looking at me like I’m crazy for running backward- priceless🙃🙃🙃
Completed chipper from 4/19 today
#35 KB for sumo deadlift and squats
#10 lb DBs for everything else
Lifted hands for shoulder taps
Worst 50 burpees ever
27:40
Jenn
Did the workout F#%k Carol Baskin too! Thanks Danielle! Was a good one. Rounds in the 70’s were rough. Can’t wait to be back in the gym with real ab mats! #buttburn😣
100 rds
1 burpee (hooray)
2 lunges
3 sit ups
4 jumping jacks
43:16 lots of kid interruptions 🤣🤣
5K row: 26:30.8
I did Mondays workout
200m / 25#KB
Then did 120 glute bridges from today’s
18:58
18:49 ish Ran backwards in my driveway. Figured that was safer. Plus it’s uphill…both ways!
127 glute bridges
Two runs tonight
.
1.85 miles against the wind – 16:15
1.85 miles with the wind – 15:50
Marsha-2x rounds-4:00 12″ box step, 2::00 burpee step backs-cash out 132 reps
Jeff-15:00 ish, distance approx-cash out 137 reps
Made up The Chief at Home:
19 rounds, 53# KB
followed by a 5K row – 22:46
17:02
148 glute bridges
5K row 23:16
Did the Covid Core Crusher on Steroids
50-40-30-20-10 scheme
40# KB for the oblique crunches
Time – 25:50
This was fun, even with the hills. The kid on the corner was in awe…. the adults thought I was crazy.
Griff @ 15:34
2x Griff @ 31:57
100 glute bridges with .5 cubic foot of pea gravel
5k row with 40-30-30-10 ab work
Modified per coach Dave Single Unders/ Step UPS 3 min each X 2 rounds
Erik 20lb pack & 20” Log- 176/43 & 219/40
Sara 14.5” Log – 120/50 & 200/54
This was a good short intense WOD
Did my own: for time
27 minutes
10 rounds of 100 SU; 5R,5L dB power snatch #30; 10 slam balls #20
Cash out: 50 back squats #60
Went for a 5 mile run, chickened out on running backwards 😬
16:40, 123 glute bridges
🙂
5k row. 24:44
Rx 12:05 (flat street surface)
160 cash out