Daily WOD – Apr 27, 2020

ICA ♥’s our medical professionals, Part 3. Chris S – Thank you for your dedication and service!

At-Home Workout #45

Warm Up

  • 10 spiderman lunges (5R/5L)
  • 10 runners lunges  (5R/5L)
  • 20 arm circles (5 each side/forward backward)
  • 10 arm crossover swings

Then 2 rounds of:

  • 10 KB/DB swings
  • 10 KB/DB push presses
  • 10 lateral raises (light)
  • 10 front raises 
  • 10 goalpost internal external rotations

Workout of the Day

Complete 20 rounds for time of:

  • 6 DB/KB snatches (alternate arms each round)
  • 3 handstand push ups

Cool Down

  • Seated knee hug (30s) into seated twist (30s) – each side
  • Upper trapezius stretch – 30s per side

WOD Notes: Click here for a video explanation of today’s workout. DB snatches should tap the floor each rep; KB snatches can come from a swing/hang. You should alternate arms each round, not each rep. Click here for a breakout video of the DB/KB snatch. If you’re not comfortable with KB snatches, sub 8 KB swings instead. There are lots of options for modifying the handstand push ups including: HSPU to an elevated target (NTE 6″),  A-frame push ups, regular push ups, or a 3 second HS hold + 3 push ups. Post to comments: Time, weight used, modifications. 

FUCS Challenge Notes: In case you missed it, check out this post about the end of the FUCS challenge! Scroll to the end to read the most important part – our Friday night happy hour and quizzo night!

Facebook
Twitter
LinkedIn
Pinterest

This Post Has 50 Comments

  1. TINA!

    Thank you Dr. Chris!

  2. Nikki k

    Thank Chris! You are greatly appreciated.

  3. Coach eQ

    Thank you Chris and Adam for your dedication!!! 🙂 And Cindy, Natalie, Nick…and I know there are many others. 🙂

    Nik – those are some cool wrist guards! 😉

  4. John

    Results:
    6:00 am
    Steve M. 23:06 (19 rounds, 2″)
    Murray 15:03 (5″ strict)
    Diana 16:18 (~5″, KB 2-arm snatch 26#)

  5. DE

    15:01- #52.5DB, (strict — 2-4” pillow)

  6. Daria

    21ish Mins

    20# db and subbed push press instead of hspu

  7. Betsy

    Big shout out to our doctors, nurses, aides, essential personnel…so proud to know you and sooo appreciate all that you are doing for us everyday. Thank you!!!!

    12:26
    DB snatches@ 20#
    HSPU to 4”
    😁 all rounds unbroken

  8. Ricky

    12 PM Virtual WOD Results:
    Alex W. 14:18 (35 KB, 3 sec HS hold, 3 push-ups)
    Nicole W. 12:03 (26 KB, a-frame)
    Steve Kopera 12:44 (50 DB, a-frame)

  9. Steve Keiper

    14:33
    30# DB
    A-Frame PUs

  10. Sean & Liz

    Sean
    17:23 (60# DB, 3 wall balls w/ 30# slam ball)
    Liz
    12:44 ( 25# DB snatches and strict press overhead)

  11. KtL

    15:38 35# 3”
    Some of the HSPU were dc

  12. Mado and Kelsey

    Mado- 13:27 (25# DB, kipping HSPU w/ 1.5” plate and abmat)
    Kelsey- 12:50 (35# KB, A-frame push ups)

  13. Joel

    18:06
    53# KB
    DD HSPU

    1. Joel

      (AKA A-frame HSPU)

  14. Joel

    (AKA A-frame HSPU)

  15. Tammy Mazz

    Thank you Chris and all other essential workers during this time! We couldn’t do this without you!
    9:45, 15# DB, HSPU to a pillow

  16. Meg V

    12:38
    20#db
    2” strict HSPU
    This hurt more than I expected-HSPU on concrete scare me 😂

  17. Tyler F

    15:04, 35# DB, strict HSPU (2” fire hose)

  18. John Castaldi

    14:23
    35# DB
    4 Standard PU per round

  19. Danielle

    Thank you, Chris!!! Stay safe ❤️

    14:40
    25lb dumbbell
    4” HSPU

  20. Tiago

    17:04 with 50LBS. Painful as hell! Love it!

  21. Steve K

    Thanks to all the healthcare workers and all the essential workers out there keeping us healthy and safe, and making sure we have all that we need! You’re in our prayers and thoughts.

  22. Thomas Balch

    Opps, posted to the wrong page. 36:25, 30#KB snatches, subbed floor KB press in place of HSPU, 30#KB 6x each side

  23. Thomas Balch

    Opps, posted to the wrong page. 36:25, 30#KB snatches, subbed floor KB press in place of HSPU, 30#KB 6x each side. One update, I did 6 snatches each arm each round I really need to read the whole post before starting.

  24. Kirsten

    I had a lot left in the tank after 20 rounds, so I did 40 rounds
    20:19 (finished the first 20 in 9:58)
    53lbs KB
    6 RKBS
    1 inch worm + KTE

  25. Iggy

    23:52

    40lb DB
    13 steps to the basement between DB snatch and HSPU

  26. Nik

    Nik 12:34 (35# kb)
    John 13:03 (53# kb)

  27. Tim C

    Thank you Chris S.!

    12:15 35# KB
    3 A-frame push ups. Should have done more per round

  28. Jesse Sy

    14:48 (only had time for 16 rounds- 35# DB, 5”)

  29. Faith

    22:50 (added squats from yesterday’s workout since I took yesterday off)
    6 DB snatches (alternate arms each round) – 25#
    8 DB front rack squats (alternate arms each round) – 25#
    3 handstand push ups – to yoga block

  30. TINA!

    14.56 35# snatch (barbell) 3 A frames

  31. Jenn P

    2 mile warm up run with the dog
    Jenn – 9:49 – KB swings @ 22lb / mod push ups
    Chris: 10:29 – KB swings @ 22lb / mod push ups
    He also decide to do some squats with our 70 ish pound dog 😂

  32. Tobin

    16:53, 35# KB swings, HSPU to yoga block

  33. Tobin

    16:53, 35# KB swings, HSPU to yoga block

  34. Jenn

    Jenn
    Thank you, Chris and all the first responders!
    17:38 #35, towel hspus 10rds strict, 10 rds kipping
    1 mile cool down run

  35. Ricky

    6PM Virtual WOD Results
    Tanya 14:14 (35 DB, 6 A-frame PU)
    Swetha 13:14 (30 DB, 3 A-frame PU)
    Kyle E. 13:00 (40 DB, 3 PU/rd)

  36. joe s

    13:59. I used a 25lb kb the subbed 95 lb push press for hspu.

    Best of luck everyone. Hit my goal weight, so very happy. Dropped a little over 7lbs on RP. Ups and down but stuck to plan. Best of luck…been a good six weeks.

    Stay healthy

  37. Jeff Collins

    Marsha-15# DB-20″ elevated PU-15:35
    Jeff-35# DB-A-FRAME PU-12:02

  38. Karen B

    17.28
    #20 DB
    Row – 6321

  39. Jimena and Rich

    Jimena 20#DB 5 sec wall walk ups
    Rich 45#DB HSPU
    ☺️ Completed 20 rds. Timer reset during WOD

  40. Shawn C

    Today was a struggle. 29:36 with a 35# DB. But I also have been helping my dad replace there 30 year old roof. And replacing a roof takes a good amount of energy. So I was lacking energy by the time I got to the workout. BUT! I did do the workout and eventually got it done. So much fitness! And thank you Chris! Stay safe!

  41. Shawn C

    Forgot to add that I did A frame pushups in place of the handstand pushups.

  42. Dan R

    25:53. 35# DB and 1 strict HSPU per round (which is the most I’ve ever done in a workout!) Took this as a skill day, even though it still got me sweating in a 50ish degree garage.

  43. Kehl

    Thank you all that help keep us safe and well!

    10:02
    10 Rounds
    10 KB Swings @ 88#
    10 Push-ups

  44. Megan S

    6 #10DB snatch + 6 RKBS #35 per round, HSPU 5”
    18:54

  45. Erik

    Erik 35# DB 4 push-ups 12:51

  46. Pete

    10 rounds, 14:53, 35# kettlebell, 5sec handstand w/ pushups. 400m row warm up, 400m row cash out.

  47. Averie

    14:23
    26# KB
    A Frame push-ups

  48. John

    Results:
    Ricky 9;58 (50# A-frame)
    Christine 13:05 (20#DBx5s 25# +5″)
    Marissa W. 12:38 (20#, PPU)
    Tom S. 15:47 (95 HPC, 6 pu)
    Heather S. 12:29 (26#KBS, 3pu to bar)
    Whitney 10:27 (35# KBS, A-Frame

  49. Dan T

    I could use some bumper plates to put this beast to good use! And dang, missed out on the box sale, if one comes available I’ll take a tall one. I’ll be doing the WOD shortly…

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