Daily WOD – Apr 23, 2020

At-Home Workout #41

Warm Up

Complete 3 rounds of:

  • 50 single unders
  • 10 romanian deadlifts
  • 10 thrusters (2-arm)
  • 5 face up hollow rocks
  • 5 face down hollow rocks

Workout of the Day

Support Your Local Box #3

Complete 50 reps for time of:

  • KB/DB deadlifts *
  • AbMat sit ups
  • Step Ups (24/20″)
  • Single arm KB/DB thrusters

*The official SYLB workout calls for two 50/35# DBs, one in each hand. Our ICA version calls for one-handed “suitcase” deadlifts, 25R/25L, since most of our athletes have only one KB or DB. 

Cash Out

  • Handstand walk 50 yds for time

Cool Down

  • Figure 4 piriformis stretch (1 min/side)
  • Door jam lat stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout, and here for the official SYLB#3 video. If you registered for this fundraiser, remember to post your scores by Friday at 3:00pm. Report your score as “scaled” unless you used 2 DBs for the deadlifts. Post to comments: Time and weight used. Cash out time (if 50yds are completed).

Schedule Note: We had so much fun last week, let’s do it again! Zoom Happy Hour this Friday at 5:30 pm. We hope to see some new faces!

FUCS Notes: We are officially 5 weeks through our FUCS Nutrition & Fitness Challenge, with 1 week to go!! Congrats to the following athletes who completed at least 4 workouts during week 5. (As always let us know if we missed you.) Our final day of the challenge & benchmark WOD will be next Wednesday!

Facebook
Twitter
LinkedIn
Pinterest

This Post Has 51 Comments

  1. DE

    9:35, @ 2 52.5 DB for dead’s and thrusters.

    thrusters f’d me up. Highly recommend going 2 dbs if you have them😵.

  2. Frank N

    11:10 – 40# db, 24″ step up; used 2 dbs for the deads and should have used 2 for the thrusters 🙂

  3. Steve Keiper

    12:21
    2 x 50#DB for deads
    30#DB for single arm thrusters
    20 inch box

    5 mins of wall walk ups for cash out

  4. Tiago

    9:32 with single Arm trustee (50LBS)
    Did only about 25 ft hsw! Shoulders are dead

    Ps: you forgot Me in the list (4 wod plus one extra running day)

    1. Ricky

      My bad, Tiago. I had you down for three workouts this past week. I’ll make the adjustment on the spreadsheet. Way to keep getting after it week after week.

      1. Tiago

        I’ll forgive you 🙂

  5. Martello

    9:53 – 30 lb dbs for DL; 20 inch box; 30 lb dbs; Wall walks

  6. Meg V

    8:50
    30#KB used 2 for deads and single arm fir thrusters

  7. KtL

    10:28
    70# kb dead
    24” step
    35# kb thrust

  8. Chaz Squillace

    8:24
    30# DB
    Couch Step Up
    25# Single Arm

  9. Steve M

    I did some rowing today. Sorry I missed the 6am zoom class. I needed extra sleep.

  10. Danielle

    10:45

    Two 32.4lb DB for deads
    AM sit-ups
    18” step ups
    One 25lb DB for thrusters
    5min handstand practice

  11. Tammy Mazz

    Tammy 7:53, 26# KB deads, 15# DB thrusters
    Mila: (40 reps of each) 7:12, 10# DB deads, 10# thrusters

  12. Joel

    14:44
    2 x 53# KB deads
    20″ box
    2 x 35# KB thrusters

  13. Marissa W

    9:05
    1 20#DB & 1 20#KB (swapped hands to KB or DB halfway through if that even makes sense)
    20#DB for thrusters
    I actually tried to go upside down. My vertigo /sinuses/wrists did not like me but I gave it a few good attempts and tried to not spazz 🤣

  14. Thomas Balch

    15:04. 2, 30#KB for deadlift, step ups to newly crafted box no more milk crate, 30#KB for single arm thrusters 25 each

  15. Curtis

    15:19
    #53 kettle bell deads
    18″ backdoor stoop
    #53 kettle bell alternating one arm thrusters
    Sit ups all day!!

  16. Chris S

    11:44. I used two 15# weights for deadlifts and two in one hand for thrusters. 20 inch box for stepups

  17. Jenn

    Jenn
    Those handstands ripped up my hands on gravel!!😆
    8:16 #35 DB, leg lifts, 16”
    2:26 HSW

  18. Jenn P

    2 mile warm up run
    Jenn: 11:21 used two 22lb kb, thrusters with 22lb kb
    Chris: 10:27 uses two 13.2 lb kb , did thrusters with 22 lb kb

  19. Kelsey and Mado

    Kelsey – 6:47RX (two 35# DB DL, 35# DB thrusters;
    should have used 2 DB for thrusters)
    Mado – 7:54 (35# KB’s and 30# DB for thrusters)

    Worked on handstands 😂

  20. Erin

    8:58
    35# DBs

    So glad the rain held off today! Did this outside on the patio. All reps judged by Danny dog.

  21. Shawn C

    11:00 35# DB for single arm deadlifts and thrusters. 20″ step ups.

  22. Heather Stem

    1st time: 9ish
    2nd time: 8ish
    30#DB (2 arm DL)

    1. joe s

      Two a days!!! Love it!!!

  23. Kirsten

    53lbs KB
    10:43
    50 x suitcase DL (25R/25L) (God I miss deadlifts 😩)
    50 x RKBS for step ups
    50 x air squats for thrusters
    (did normal abmat sit-ups)

    Also, I think you missed my 4 workouts again 😕

    1. Ricky

      All good, Kirsten. I had you down for three last week…my bad.

  24. Weirichs

    Alex: 44# 9:08
    Nicole:35# 9:31

  25. Mandy

    15#
    16″ bench
    9:44

  26. Nikki k

    2x 35# kb deadlifts
    25# kB setups 12”
    100 rkbs 35#
    My battery died no time

  27. John

    Results:
    6:00 AM
    Diana 7:54 (13:10) 55# bar deads, 26# KB thrusters
    Murray 10:50 (18:22) 135# bar deads, 53#KB thrusters
    Chris Mc 9:44 (16:41) 35# KB

    4:00 PM
    Tanya 7:54 (35# DB + 25#DB deads, 25# weighted lunges, 35#db thrusters)
    Nik 8:14 (35+53 deadlifts, 35# thrusters)
    Megan S. 9:44 (35# 2arm thrusters)

  28. Jere

    2 30# DBs, sadly no time due to a misunderstanding with my new watch
    5 minutes of wall walk

    1. Erin

      I hate when the watch misbehaves!!

  29. Tim C

    10:50
    35# KB for deads and thrusters
    15.5″ set up

  30. Kerri & Stuart

    Stuart 8:42
    Kerri 9:18
    22# deadlift
    21″ step ups
    10# thrsters

  31. Bill

    8:26
    35# dB and 24” chair

  32. joe s

    8:17. 53lb kettle 30 lb db thrusters

    Row workout after

    Kill it everyone and stay safe

  33. Ricky

    6:00 PM Virtual WOD Results:
    Dan T. 7:43 (50-50-50-50, 35/40# deads, 35# thrusters)
    13:14 (30-30-30-30)
    Swetha 10:30 (50-50-50-50, 60# barbell deads, 30# thrusters, 16” box)
    17:48 (30-30-30-30, 30# DB snatches)

  34. BWat

    13:40
    25 R/L 44# in
    16″ step
    35# shoulder press

  35. Erik

    Erik 35# DB 10:25
    Sara 3# X 2 DB squat replaced thruster – 9:55

  36. Jeff Collins

    Marsha-15# DB-12″ box-8:57
    Jeff-35# DB-24″ box-8:09

    1. Jeff Collins

      Forgot, 5:00 ish minutes of wall walks. I don’t do upside down well….

  37. Betsy

    Double today!
    WOD#41: 8:15; 75# bar for deadlifts, 20# /15# DB R/L thrusters
    1 min handstand wall hold, 2×15’ assisted handstand walk
    Then:
    “The Chief”: 4-5-5-5-5
    3 power cleans@55#, 6 push ups, 9 air squats

  38. Missy & Sean

    Missy – 8:59 suitcase DL 44#KB, step-ups to 18″, thrusters 30#DB

    Sean – NFT suitcase DL 44#KB, step-ups to 18″, thrusters 35#DB

  39. Christine G

    Christine G
    10:00
    35# kB 2 handed deadlift (not suitcase)
    16” step
    20# KB thruster
    Went upside down. Couldn’t take legs off wall tho. Boo.

  40. Dan R

    8:57 ICA-RX. 35# DB and a really shady box construct this time.

    Rounded out with some handstand hold practice

  41. Murray

    135 barbell deadlifts
    50# dumbell thrusters
    50-50-50-50 -10:50
    30-30-30-30- 18:20

    Then 45 minute ride

    Then 15 min 30s/30s interval row

  42. Karen b

    30#llb DL
    12# thursters
    9:50

  43. Ryan H

    7:47 20# DB x2 for deadlifts, 35# DB thrusters

    20 hand stands in place of walk

  44. Mike D

    Better late than never

    ~10 min
    DL using 2x 50# db
    Thrusters using 1x 35# db

  45. John Castaldi

    9:22
    53# KB DL
    35# DB Thrusters
    50 DU, mostly successful, for cash out

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here