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!
This Post Has 51 Comments
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😵.
11:10 – 40# db, 24″ step up; used 2 dbs for the deads and should have used 2 for the thrusters 🙂
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
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)
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.
I’ll forgive you 🙂
9:53 – 30 lb dbs for DL; 20 inch box; 30 lb dbs; Wall walks
8:50
30#KB used 2 for deads and single arm fir thrusters
10:28
70# kb dead
24” step
35# kb thrust
8:24
30# DB
Couch Step Up
25# Single Arm
I did some rowing today. Sorry I missed the 6am zoom class. I needed extra sleep.
10:45
Two 32.4lb DB for deads
AM sit-ups
18” step ups
One 25lb DB for thrusters
5min handstand practice
Tammy 7:53, 26# KB deads, 15# DB thrusters
Mila: (40 reps of each) 7:12, 10# DB deads, 10# thrusters
14:44
2 x 53# KB deads
20″ box
2 x 35# KB thrusters
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 🤣
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
15:19
#53 kettle bell deads
18″ backdoor stoop
#53 kettle bell alternating one arm thrusters
Sit ups all day!!
11:44. I used two 15# weights for deadlifts and two in one hand for thrusters. 20 inch box for stepups
Jenn
Those handstands ripped up my hands on gravel!!😆
8:16 #35 DB, leg lifts, 16”
2:26 HSW
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
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 😂
8:58
35# DBs
So glad the rain held off today! Did this outside on the patio. All reps judged by Danny dog.
11:00 35# DB for single arm deadlifts and thrusters. 20″ step ups.
1st time: 9ish
2nd time: 8ish
30#DB (2 arm DL)
Two a days!!! Love it!!!
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 😕
All good, Kirsten. I had you down for three last week…my bad.
Alex: 44# 9:08
Nicole:35# 9:31
15#
16″ bench
9:44
2x 35# kb deadlifts
25# kB setups 12”
100 rkbs 35#
My battery died no time
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)
2 30# DBs, sadly no time due to a misunderstanding with my new watch
5 minutes of wall walk
I hate when the watch misbehaves!!
10:50
35# KB for deads and thrusters
15.5″ set up
Stuart 8:42
Kerri 9:18
22# deadlift
21″ step ups
10# thrsters
8:26
35# dB and 24” chair
8:17. 53lb kettle 30 lb db thrusters
Row workout after
Kill it everyone and stay safe
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)
13:40
25 R/L 44# in
16″ step
35# shoulder press
Erik 35# DB 10:25
Sara 3# X 2 DB squat replaced thruster – 9:55
Marsha-15# DB-12″ box-8:57
Jeff-35# DB-24″ box-8:09
Forgot, 5:00 ish minutes of wall walks. I don’t do upside down well….
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
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
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.
8:57 ICA-RX. 35# DB and a really shady box construct this time.
Rounded out with some handstand hold practice
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
30#llb DL
12# thursters
9:50
7:47 20# DB x2 for deadlifts, 35# DB thrusters
20 hand stands in place of walk
Better late than never
~10 min
DL using 2x 50# db
Thrusters using 1x 35# db
9:22
53# KB DL
35# DB Thrusters
50 DU, mostly successful, for cash out