Daily WOD – Apr 30, 2020

Cindy W – Thank you for your dedication and service!

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.Β  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.Β 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.

 

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This Post Has 58 Comments

  1. Cindy! Thank you!!!! (Also, I had knowledge you worked in healthcare πŸ€¦β€β™€οΈ).

    1. that should say… β€œzero knowledge.” πŸ€¦β€β™€οΈπŸ€¦β€β™€οΈ

  2. Thank you Cindy!!!! Stay strong.

  3. Thank you Cindy! Stay safe.

  4. Results:
    6:00 am
    Diana πŸ™‚ unbroken 26#
    CHris Mc 16 rounds unbroken 35#
    Murray 15+19 50# DB
    Steve M. 14 rounds 55# DB

  5. 13 rounds 52.5 DB

  6. Cash out + 5 min AMRAP of strict Cindy – (10 rounds)

    1. 17 Rounds – 40DB

  7. Thanks Cinty!!!

    1. Sorry for the Typo. Thanks Cindy!!!

  8. 12+30 35#
    2 arm push press (10 reps – 6 rounds)
    surprised myself with the 35# kb 1 arm swing
    Stay safe my friends

    1. 8 rounds 30 kb for all

  9. 13+5 – 44#KB

  10. 13 rounds

    35# KB for swings
    30# DB for rows and push presses

    15# med ball for cash out

  11. 14 rounds and my left arm is clearly weaker than right 🧐
    Cash out was a wonderful surprise. Posted on Facebook!

    1. 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.

  12. Started off with some rowing! I decided to do a set number of rounds rather than an AMRAP.
    12 Rounds with 30#KB

  13. 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 😘)

    1. Nice work Kerri! Rock salt will work in a pinch.

  14. Thank you Cindy!!
    12+12 Alternated between the 26# KB & 15# DB
    Cash out w/ 5# DB

  15. 20 rounds (20# DB) – probably should have gone heavier for swings and rows.
    Cash out with 30# DB

  16. 12 PM Virtual WOD Results:
    Eilish 15 (12 DBg
    Shania 15 (12 DB)
    Nicole πŸ™‚ (35 KB)
    Ryan B. 20 (4 rounds @ 40lb KB, 16 rounds @ 20lb KB)

  17. 16+4 35# kb

  18. Jenn
    Thank you Cindy! Feeling every single one of the burpees from yesterday!πŸ˜†

    πŸ€— #35 DB

  19. I lost count.
    9 or 10 + 8 with 20 lb db

  20. 14+5
    20#DB
    Cash out – hip thrusters- yuch! Just another reminder that my glutes are underdeveloped!

    Thank you Cindy! Stay safe!

  21. 15 rounds
    40# RKB swings
    60# DB rows
    60# DB PP
    Kept track of rounds with duck sauce packets

  22. .

  23. Kelsey- 17 + 0 (35# KB, first 10 rds unbroken)
    Mado- 15 + 16 (26# KB, unbroken)

  24. 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

  25. Jenn: 14+11 @ 22lb
    Chris: 15+20 @ 22lb

    Dog was unimpressed…

  26. 13 rounds 35#DB. Thank you Cindy! Stay safe!

  27. 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

  28. 14 rds + 5 DB swings
    35# DB

  29. 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.

  30. 8+9 35# KB
    This was probably a little too heavy for me, haha

  31. 16 + 15 35# KB

    1. oh yea – unbroken. But my back is not liking this cash out

  32. 20 Rounds, 15# DB
    Half of the hip thrusters with the 15# DB, half unweighted because I do have to run tomorrow LOL.

  33. 13+17, 25lb KB

  34. 6 PM Virtual WOD Results:
    Kyle E. 18+16 (35 DB)

  35. 53lbs KB
    Subbed 2 arm RKBS
    11+13
    Those single arm rows sucked lol

    1. Oh I subbed suitcase deadlifts for push press

  36. 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!!

  37. Marsha-15# DB-16 rounds even
    Jeff-35# DB-16+20 unbroken-cashout, done also 35#

  38. 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

  39. I’d like to change my picture please :-p

    1. I love the stats and the picture even more! Well done Dan.

  40. 18 30# DB. Unbroken with cash out.

  41. 16+16. 35# DB. Didn’t put the dumbbell down once. Cash out with 50#.

  42. 14 + 15
    35# KB
    Cash out- completed plus 36 burpees for EQ

    Thanks Cindy!

  43. JOHN! You forgot to post the 4pm results- AGAIN!!!!
    I had 17+3 – I saw Erin posted already above πŸ™‚
    20#DB
    Unbroken – I should’ve used a heavier weight!

    Erin- your kitchen looked fabulous πŸ˜‰

  44. 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

  45. 12min AMRAP:
    9 DB Curls 35#
    9 Bent Over DB Rows 35#
    9 DB Shoulder Press 35#

    8 rounds as time expired.

    1. Heck yeah Ryan! Well done!

  46. 6pm Virtual
    18rds + 16 @ 35# db

  47. Results:
    4:00 pm
    Heather Salamone 12+9 (26# 2-arm)
    tom S. πŸ™‚ 75#
    Erin 13+4 (35DB, unbroken)
    Marissa W. 17+3 (20#DB)
    Whit 11+9 (35 2-arm)

  48. 14+17
    35kb Swing’s, 50db row, 35db press

    Thanks Cindy!

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