At Home Workout #81
Warm Up
250m run
3 rounds of:
- 10 KB/DB dead swings
- 10 standing knee to elbow (5/side)
- 10 jumping lunges (5/side)
Then 1 time through:
- Half kneel calf stretch – 30 seconds/side
- Deep squat – 1 minute
Then warm up a few reps of each movement in the workout, especially pistols!
Workout of the Day
Complete for time:
- 800m run
- 70 double-unders
- 60 Russian KB/DB swings
- 50 bicycle crunches (25R/25L)
- 40 KB/DB deadlifts
- 30 pistols (sub 30 goblet squats)
- 40 KB/DB deadlifts
- 50 bicycle crunches (25R/25L)
- 60 Russian KB/DB swings
- 70 double-unders
- 800m run
Cash Out
- 5 minutes of walking lunges (optional score: total steps)
Cool Down
- Standing calf stretch – 30 seconds/side
- Psoas release – 1 minute
WOD Notes: Click here for a video explanation of today’s workout. The sub for the 800m run is your preferred cardio in the 4-minute range. The sub for double-unders is 2x single unders, 50 jumping jacks, or your preferred “sprint” cardio in the 1-minute range. Post to comments and/or SugarWOD: time, weight used, modifications.
Daily Covid Note: In Yellow phase, when you come to an outdoor workout, we’ll have the workout area (grass or pavement) set up with cones at least 10′ apart. Upon arrival, please choose a cone and set up your mat directly behind it. The doors to our gym will be propped open and athletes can enter for the sole purpose of using the bathrooms. Coaches will wear masks throughout the WOD, but athletes are not required to. Maintain 6′ distancing at all times… air high fives and virtual fist bumps only!
Community Notes: Happy birthday Hannah R!
30k in May Note: Congratulations to the following athletes who completed 30k of running in May! Each asterisk indicates an additional 30k, so someone with * did 60k, ** did 90k, etc. Way to go ICA runners!
| John | Tyler F** | Chris Mc | Kyle E | Nikki K** |
| Nik | Megan S | Janet (row) | Tina | Averie* |
| Erin B | Tammy* | Jenn Papp* | Moira | Rocco |
| Mado | Dan T | Nicole W | Paul M*** | Jere* |
| Frank W | Kelly G** | Alex W | Curtis | Missy* |
| Cindy** | Jenn Tav | Kehl*** | Ricky** |
This Post Has 8 Comments
Whoa, whoa, whoa…
Ricky didn’t do ****. He’s a nice guy and all, but we need to keep his super athleticism in check.
[Nik] I thought he posted 101 miles, meaning 161k meters….
He is a straight up liar. I question his integrity. He needs to be tickled to tell the truth. I’ll rally my Tickle Team. Murray, gather the troops.
You are correct! Ricky said he “only” ran 101 km, not 101 miles… I’ll update! Your tickle threat worked
Results:
6:00 am
Murray 28:25 (70# KB, goblet squats), 108 lunges
John 26:50 (70# KB, goblet squats), 148 lunges – trailing knee did not touch ground.
No comment
You guys mock a tickle threat but it’s my humble opinion that there is no threat greater than a tickle threat. Tickle threats are very serious business!!!
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