At-Home Workout #48
Warm Up
- 25 no-arm jacks
- 20 arm circles (5 forward/backward, R/L)
- 25 jumping jacks
- 20 bent over flies (light objects)
- 25 seal jacks
- 20 2-arm bent over rows
- 25 crossover jacks
- 20 Sotts presses (light objects)
Workout of the Day
AMRAP in 12 minutes of the following complex:
- 9 one-arm Russian KB/DB swings
- 7 one-arm bent over rows
- 5 one-arm push presses
Complete 1 full round on your right side, then the next round on your left. Continue alternating rounds for 12 minutes.
Cash Out
- Complete 100 hip thrusts (not for time)
Cool Down
- Pigeon Stretch 2 min/side
WOD Notes: Click here for a video explanation of today’s workout. Post to comments: rounds + reps completed, weight used.
FUCS Notes: Congrats to the athletes below who completed 4 workouts during week 6 of the challenge! Tomorrow we’ll post the list of everyone who completed at least 4 workouts/week for all 6 weeks.
This Post Has 58 Comments
Cindy! Thank you!!!! (Also, I had knowledge you worked in healthcare 🤦♀️).
that should say… “zero knowledge.” 🤦♀️🤦♀️
Thank you Cindy!!!! Stay strong.
Thank you Cindy! Stay safe.
Results:
6:00 am
Diana 🙂 unbroken 26#
CHris Mc 16 rounds unbroken 35#
Murray 15+19 50# DB
Steve M. 14 rounds 55# DB
13 rounds 52.5 DB
Cash out + 5 min AMRAP of strict Cindy – (10 rounds)
17 Rounds – 40DB
Thanks Cinty!!!
Sorry for the Typo. Thanks Cindy!!!
12+30 35#
2 arm push press (10 reps – 6 rounds)
surprised myself with the 35# kb 1 arm swing
Stay safe my friends
8 rounds 30 kb for all
13+5 – 44#KB
13 rounds
35# KB for swings
30# DB for rows and push presses
15# med ball for cash out
14 rounds and my left arm is clearly weaker than right 🧐
Cash out was a wonderful surprise. Posted on Facebook!
Nice work Tiago! One thing I’m hoping to come away from all this with is a little more symmetry for all the single arm work we’ve been doing.
Started off with some rowing! I decided to do a set number of rounds rather than an AMRAP.
12 Rounds with 30#KB
18+3
22# KB swing +rows
11#press..Jug of rock salt doesn’t work well for presses. Cracking up running around with a scale to try to find something heavier that did🤣
Cash out : 50ea. Burpees and deadlift 62#(thanks for the inspiration Nikki 😘)
Nice work Kerri! Rock salt will work in a pinch.
Thank you Cindy!!
12+12 Alternated between the 26# KB & 15# DB
Cash out w/ 5# DB
20 rounds (20# DB) – probably should have gone heavier for swings and rows.
Cash out with 30# DB
12 PM Virtual WOD Results:
Eilish 15 (12 DBg
Shania 15 (12 DB)
Nicole 🙂 (35 KB)
Ryan B. 20 (4 rounds @ 40lb KB, 16 rounds @ 20lb KB)
16+4 35# kb
Jenn
Thank you Cindy! Feeling every single one of the burpees from yesterday!😆
🤗 #35 DB
I lost count.
9 or 10 + 8 with 20 lb db
14+5
20#DB
Cash out – hip thrusters- yuch! Just another reminder that my glutes are underdeveloped!
Thank you Cindy! Stay safe!
15 rounds
40# RKB swings
60# DB rows
60# DB PP
Kept track of rounds with duck sauce packets
.
Kelsey- 17 + 0 (35# KB, first 10 rds unbroken)
Mado- 15 + 16 (26# KB, unbroken)
10+9 – 30.2lb.
I seriously underestimated this one. Or that .2lb pushed me over the edge 🤣🤣
Cash out – 30.2lb also
Practiced kipping HSPU for a few minutes
Jenn: 14+11 @ 22lb
Chris: 15+20 @ 22lb
Dog was unimpressed…
13 rounds 35#DB. Thank you Cindy! Stay safe!
Well that was fun to join in on the 4pm class! Thanks John, Nikki, Marissa, Whitney, & the Salamones for the fun! I’ve never had the opportunity to WOD in my kitchen before.
13+4 (35# DB) UB
14 rds + 5 DB swings
35# DB
Thank you to ALL of our amazing ICA healthcare workers!! Cindy I had no idea!
14 rds
25# KB
Cash out half w 20# half body weight.
8+9 35# KB
This was probably a little too heavy for me, haha
16 + 15 35# KB
oh yea – unbroken. But my back is not liking this cash out
20 Rounds, 15# DB
Half of the hip thrusters with the 15# DB, half unweighted because I do have to run tomorrow LOL.
13+17, 25lb KB
6 PM Virtual WOD Results:
Kyle E. 18+16 (35 DB)
53lbs KB
Subbed 2 arm RKBS
11+13
Those single arm rows sucked lol
Oh I subbed suitcase deadlifts for push press
14 rds
35# DB
Cash out = 25#
Wolfs unfair and “arbitrariness and capriciousness of the list” of businesses that can open made it to Supreme Court today…lets see what happens on Monday! Go ICA!!
Marsha-15# DB-16 rounds even
Jeff-35# DB-16+20 unbroken-cashout, done also 35#
18 rounds unbroken 35#
My time is 12:05.12
Lap times:
1. 0 40.24
2. 0 43.06
3. 0 37.25
4. 0 43.67
5. 0 38.47
6. 0 39.50
7. 0 38.76
8. 0 39.47
9. 0 40.27
10. 0 43.91
11. 0 38.75
12. 0 38.41
13. 0 45.35
14. 0 44.35
15. 0 38.70
16. 0 38.28
17. 0 38.72
18. 0 36.18
I’d like to change my picture please :-p
I love the stats and the picture even more! Well done Dan.
18 30# DB. Unbroken with cash out.
16+16. 35# DB. Didn’t put the dumbbell down once. Cash out with 50#.
14 + 15
35# KB
Cash out- completed plus 36 burpees for EQ
Thanks Cindy!
JOHN! You forgot to post the 4pm results- AGAIN!!!!
I had 17+3 – I saw Erin posted already above 🙂
20#DB
Unbroken – I should’ve used a heavier weight!
Erin- your kitchen looked fabulous 😉
I agree with Marissa
11+9
35# I did two arm kbs and push press. Each round had right and left rows.
Cash out with 35 on the hips. Wowzers
12min AMRAP:
9 DB Curls 35#
9 Bent Over DB Rows 35#
9 DB Shoulder Press 35#
8 rounds as time expired.
Heck yeah Ryan! Well done!
6pm Virtual
18rds + 16 @ 35# db
Results:
4:00 pm
Heather Salamone 12+9 (26# 2-arm)
tom S. 🙂 75#
Erin 13+4 (35DB, unbroken)
Marissa W. 17+3 (20#DB)
Whit 11+9 (35 2-arm)
14+17
35kb Swing’s, 50db row, 35db press
Thanks Cindy!