At-Home Workout #46
Warm Up
- 400m run
- 10 runners lunges (5R/5L)
- 15 squats (5 normal, 5 wide, 5 narrow)
- 20 high knees
- 20 butt kicks
- 10 KB/DB swings
- 10 push presses
- 5 inch worms
Then complete 3-5 reps of each KB/DB movement in the WOD
Workout of the Day
Complete for time:
- 50 KB/DB sumo deadlift high pulls
- 800m run
- 50 KB/DB goblet squats
- 800m run
- 50 KB/DB reverse lunges (25R/25L)
Cash Out
- Complete 4 rounds of 10s on, 20s off of L-sits holds
Cool Down
- Standing straddle with twist (1 min/side)
WOD Notes: Click here for a video explanation of today’s workout. Credit goes to Coach Kehl for the programming! The cash out, L-sit holds, are extremely difficult to perform from the floor. You can make them easier by going off 2 chairs or even tucking your knees. Post to comments: Time, weight used, L-sit variation completed.
Equipment Notes: As we head into May with no clear reopening date, we’d like to thank our loyal members by loaning out our barbells and weights to those who: (1) promise to put them to good use, (2) have a safe and dry location to store and use them, and (3) plan to continue their membership throughout the closure of our physical location. There will be no charge for this program, though we reserve the right to charge for equipment that is damaged or not returned. Please express your interest by posting to comments or emailing us. Also, we’re selling off 8 boxes (4×20″ and 4×24″) for $30 each, as John and Ricky have built replacement boxes for our re-opening! UPDATE: All boxes are sold, thank you!
This Post Has 77 Comments
Jenn
Thank you Nat!!!❤️
I volunteer to use a barbell and weights!, please and thank you!! Also, would like to purchase a box too!!🤗
Got it Jenn!
45lb bar and weights please… also I’ll take a 20” box.
Got it Frank!
I would be interested in giving a barbell and weights a loving, temporary home.
Thanks Natalie!
Roger that!
I’m interested in barbell and weights! Thank you !!
Roger that!
Could I borrow a 50lbs wreck bag? That would help me so much with squats, glute bridges, etc. The red kettle bell is so awkward and difficult to hold up for multiple sets. I would 100% request a barbell and weights but I have no place to put them. Thank you!
45# bar and weights please!
Roger that!
We would love to borrow a barbell and weights 🙂
I sent an email but I’d also love a barbell and some plates and I can take a 20” box also if there’s any left
Thanks Nat!
For the Wod, it was my fault (I forgot to add it to the Wod) but I strongly recommend an 800m after the reverse lunges. It really adds to workout! It’s where dreams come true.
I had such good intentions of running that last 800, until I did the last 50 lunges unbroken and my legs (and back) died
I’d love a barbell and some weights. I’ll take a 24” box if it’s still available.
Thank you Nathalie!
This is one of the wod that we might load up the KB in the car and go park at he gym parking lot to use the 800m path 😊
Interested in a barbell also and some plates please!
You guys are amazing loaning out equipment! 💟.
I would just love some 45# plates if possible. Thanks Nikki and John.
Copy that Nick!
We could use (2) 15# plates, (2) 10# iron plates. Any leftover light DBs if we may. Basically, lighter items for shoulder rehab stuff. But I’m at the “back of the line” to others, of course.
Thanks Natalie!
Results:
Diana 13:03 (26#) second run 4:11
Murray 14:17 (50# DB, row) second row 2:57
Way to hustle this morning!
15:06 (30#DB)
I completed the L-sits with straight legs and two DBs for holds.
Awesome, Faith!
Definitely interested in a barbell and some weights!
Also any smaller plates for the accessory / lighter weight workouts (2.5’s or 5’s)
13:43 (53KB)
17:16 (3rd 800m Run)
Would love 35lb dumbell & a 30lb rec bag, please. Miss you all so much!!!!
DBs are long gone, but we have a 35# wreck bag you can borrow
20:53
30#KB
First two 800s were runs but the third was a row. Tweaked my back yesterday so thought the row might feel better…
John,
We would love a bar and some weight, especially if it could be included into some of the workouts.
If not available another 35-45# DB would be a big help!
Thank you! Jeff and Marsha
Bar and some weights would be much appreciated. Or another 35# DB. Or a heavier KB. Thank You, Erik
17:04
52.5 # KB for high pulls
40#DB for goblets and reverse lunges
would love a barbell & weights, sign me up as well & thanks
We would love a barbell & weights if any are left!
Inquiring for anything. It would be put to good, daily use. Don’t care which, any equipment is appreciated 🙂
yellow, purp, or green KB? any would be niiiiiice
Barbell with pair of #25 plates and pair of #15 plates? Maybe some #45 guys? most nice.
Rower? hellz yea.
Sled with #45 plates? boom.
If none are available, all good.
the morning vibe is Wiz Khalifa – Still Wiz and Mac Miller – 88 Keys. don’t hate on ’em.
21:43 (added the 3rd 800m, thx Mark!)
800m = loop around the block = 965m
30# KB sumo deadlift high pulls
35# bar front squats & reverse lunges
L-sit – on chairs with legs king of extended, ugly
800m run
50 60#DB sumo DL hi pull
800m run
50 60#DB goblet squats
800m run
50 60#DB reverse lunges
.
Time – 21:50
.
Holy wobbly legs after the goblet squats
Agreed!! Crazy Wobbly!!
Ditto. My runs were slow as molasses but I was UB on the weighted movements!
I could use a kettlebell (52lb) or dumbells (40lb or higher), if there are any up for grabs.
12 PM Virtual WOD Results:
* = Ran additional 800m at end
Tanya * 18:20 (53 KB sumo deadlifts, 35 KB for squats + lunges, 250 SU + 50 DU/round), DB, 1 foot on ground L-sit hold
Nicole W. * 21:13 (35 KB), green chair L-sit hold
Alex W. * 19:24 (44 KB), floor x 2 L-sit hold, feet on ground x 2
Jenn T. * 16:06 (35 DB), DB L-sit hold
Ryan B. 12:49 (40 KB, 20 KB lunges), 2×4 L-sit hold
WOD – done
Nat – 53#
Gavin – 53# and rowed instead of run
16:56, 35#, horrible ugly L-sits
Definitely interest in borrower a bar and weights 🙂
Went a bit off script and did our own WOD today 😊
– EMOM with Clean and Front squats and a partner version of light DT
13:11
35# KB
Elevated L-sit’s
Thank you Nat!
I realize I’m a bit late but I would love a bar if you still have any to lend out (15#)
Did a 4.5 mile trail run today so I just did the 50 high pulls, squats & back lunges after with 26#KB & 20# DB
Jenn
Thanks Ricky for running the 12! That was a spicy last 800 m run! My legs felt like lead. I def would not have tried to push myself if I did this one on my own.😝
25:33
#53 kettle bell
Cash out
600 meter walk NFT
I would be super interested in a 35 lb bar and plates if that’s still an option!!
I did yesterday and today’s workout since I missed yesterday. 9:48 for yesterday’s and 14:45 for today’s.
23:50 with the 3rd run. Thanks so much for that thoughtful suggestion Mr. Kehl…
35# KB
Cash out completed and definitely u-g-I-y ugly.. Used 2 jack stands about 12″ high
53# KB
Row
Somewhere between 15-20 minutes. I had a timer issue.
1.8miles run and wod: 19:09
Exchanged 800m run for 100 DU.
Did cash out with yoga blocks.
Barbells and weights please 👏
Jenn & Chris: 34:44 @ 22lb kb
We made it spicy and did 1.15 miles between sets 🤪
18:43. Did not run the third 800. But I beg for credit for running at all. I’m really having to force myself 🤣
25R/25L – Single arm high pulls – 25lb
Squats and reverse lunges – 32.4lb
Cash out – ‘twas very very ugly, but completed 😃
Results:
4:00 pm
Whit 17:48 (35#KB)
Nik 14:26 (unbroken, 35#KB)
Marissa W. 16:04, 21:04 (row, 20#KB)
Christine 17:25, 21:46 (row, 35/25/15#)
15:18 (DL 40#, 40#, 25#)
16:35 35#DB. I know im late to ask but I would like to borrow a barbell and some plates if possible. Sign me up! If there is nothing left to borrow thats okay!
Thanks!
Got a little pull in the hammy, so no running for a few more days. Did Sunday interval with Joe.
35# DB
24 rounds total
Had to tell the boy to slow the fu$& down, but he did not take the bait!!
That farmer carry back and up 2 flights of stairs is about to suck. 😖
53lbs SDLHP
Squats and lunges unweighted
Ran both 800s 😳
19:44
Oh and I did the L sit on the ground with my hands on either side and just tried to get my feet up
Great job on running both 800s
Awesome Kirsten!!!
19:37 35#
Goblet squats- Run- SDHP- Run- Lunges- Run
The run was shorter then an 800
19:59 15# – great workout Coach Kehl! Will need to incorporate this into future race training…legs feel tired but good!
Lowered L sit for the cash out
I’d love to give a barbell & weights a temporary home as well!
20:24 – 70kb, weightless lunges, end 800
Marsha-15# DB-Burpee step backs for runs-15:46
Jeff-35# DB-15:44-L-sits on saw horses-15:44
No third run….
6PM Virtual WOD Results:
*3rd 800m run
Jesse Sy 13:43 (all w/ weight vest, 25# plate SDHP, 35# DB squats and lunges), DB elevated L-sit hold
Dan T. 19:10* (65 BB SDHP, 40# DB squats and lunges), elevated tuck L-sit hold
Kyle E. 22:09 (52.5 DB SDHP, 40# DB goblet, 15# DB lunges, 1000m run), heels down L-sit hold)
Swetha 17:57 (35 KB SDHP, 35 DB squats and lunges, 50 unbroken ab mat sit-ups), heels down L-sit hold
Nice ewod Kehl! Loved it.
13:00. 35# DB. Unbroken sets. Rolling steep hills did not make it easy.
Thank you Natalie!
Went out on my own today. 30 min. EMOM, power cleans. 135#
18:30 26 # kettlebell
24:23 hated it.
Thank you Nat!!!
Erik sub 50 weight squats (20#) & jump rope for total 4 min – in place of 800 m run
35# KB 15:20
Sara – modified with step ups and jump rope
I posted a response earlier but I don’t see it… I said that I could use some weights, don’t need a bar though. If any tall boxes come available I’ll take one too
19:20 35#DB (the run felt good today)
Would love BB and weights if there’s any left!!