Daily WOD – Mar 19, 2020

At-Home WOD #6

General Warm Up

3 rounds of:

  • 10 rag doll to overhead reach
  • 10 push ups
  • 5R/5L scorpions
  • 5 vertical or tuck jumps

Specific Warm Up

Find an odd object 30-100 pounds and complete:

  • 10 deadlifts w/ object
  • 2 ground-to-shoulder w/ object
  • 2 ground-to-overhead w/ object

Workout of the Day

Complete for max reps:

  • 3 min ground-to-overhead 
  • 1 min rest
  • 2 min ground-to-overhead
  • 1 min rest
  • 1 min ground-to-overhead

Cash out

  • Hold object at chest and complete 2x max distance carry (NTE 400m)

Cool down

  • Seated twist – 1 min each side
  • Sit-and-reach – 1 minute pike, 1 minute straddle

WOD Notes: Click here to see a video explanation of today’s workout.  Have fun and be creative picking your “odd object” for today’s WOD! Ideas include a log, rock, backpack full of books, KB/DB/barbell, 50# bag of dog food, or anything else you can think of! (Please have kids or spouse sign waiver before using them!) Control the descent as much as possible. Only go overhead if it feels okay; otherwise make this a ground-to-shoulder movement.

United Mettle Notes: The folks who run our in-box Pro Shop are offering a special on supplements this month. BOGO 19% off plus home delivery while we’re all hunkered down at home. Link here if you’re interested!

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This Post Has 68 Comments

  1. Carver is the best part of the video. I request he demo future warm ups!

    1. I agree!!

  2. Thank you Carver. Your demonstrations were fantastic!

  3. Carver did an awesome job! Looking forward to entertaining the neighbors for sure.

    1. And Nik, I hope you signed the waiver! OMG!

  4. 45# Bar
    3min- 46, 2min- 22, 1min- 13
    Cash out- 3x 1 min pulsing squats 45#, 50 weighted bridges

  5. DEADLIFTS!!

  6. 30 lb KB 53-34-19
    Weighted vest walk around Spring City later today!

  7. 35/21/10 (odd object 32ish lb toddler, who started out really liking this workout and then went on the offensive).

    The walls were fun, though!

  8. 38, 32, 19 – started with a 40lb case of water and had to switch to 20lb slam ball midway through the first set.

  9. 36-20-12 – 65lbs on EZ Curl Bar
    Aprox. 400M carry 40lb pellet bag+26.5lb KB

    This was a good one!

  10. 43, 25, 19 (20# slam ball)

  11. (2) 35# DB
    26
    21
    12
    Total: 59

    Cash out: Farmers Carry 675m (2)35# DB

  12. 45 minute cardio video
    WOD with 10lb dumbbell 60, 46, 28
    10 minutes ab work with 5lb dumbbells
    Farmers carry later in the day – once it gets warmer?

    1. Did 1/4 mile walk with 2 2.5 gallon water jugs in a farmers carry

  13. 20# sandbag
    43-24-17

  14. 40, 27, 15

    Odd object – Suitcase full of all of my video lights and tripods….and other random stuff.R
    Roughly around #46

  15. Carver is ADORABLE 😊!!!!!!

    WOD: 65# barbell ground to overhead
    1st round:30 reps
    2round: 20 reps
    3rd round:11 reps
    Total :61 reps
    Walked up the street with a 35#KB

  16. 30# DB x2: 45, 28, 17 = 90 total
    ~800m 30#DB x2 held to chest and quickly turned into farmer walk

  17. 95# 25 reps

  18. I also loved Carver ❤️

    I used a 32.4lb dumbbell and did alternating dumbbell snatches

    3 min – 44 total
    2 min – 28 total
    1 min – 18 total

    Cash out. – farmers carry with two 32.4lb dumbbells – 10:08 – .26mi

    This one was sneakier then I expected 😁

  19. Brian – 95# barbell 38-24-17 50# dumbbell front rack
    Jill – 35# Plate 39-30-18 35# kettle bell front rack
    Natalie – 35# barbell 12-9-6 small child
    Andrew – 15# plate a bunch 15# plate
    Jameson 10# curl bar a bunch 16# wall ball

    1. Small child???

      1. She decided my neighbors kindergarten age daughter would be her “odd object” for the walk 😂🤦‍♂️

  20. Warneks
    John 46-31-24 (50# log)
    Nik 47-33-23 (40# duffel)

  21. Nikki K
    Caver was awesome!
    28-18-12 (40# ish slam ball(its got a hole in it)

  22. 35-24-15 45lbs on EZ Curl Bar
    800m carry 40lb pellet bag

  23. 40#KB 42, 23, 17,
    70# total weight for 400 meter

  24. Grace in 2:53 PR by 43 sec
    A bunch in 2 min at 115#
    More in a min at 95#
    Carried a 45# plate a far distance x 2

  25. Today we opted for a 45min family walk with dog. We’re all a little sore from last few days.

  26. Jimena – 50 / 35 / 21 with 30 lb DB
    Rich – 58 / 39 / 21 with 50 lb DB

    600 Meters single arm Farmers Carry with DB

  27. I used an empty keg from my family’s brewery, approximately 35lbs. Made my hands super dirty!
    3mins – 37
    2mins- 27
    1min- 18
    Also did a mile run right after.

    1. I love it!!!! Awesome that your family has a brewery, AND that it means you have access to kegs!!!

  28. The Sigals did kettlebells.
    30# for me. 38/26/16
    40# for Adam 35/22/14

    I may have badly dinged my entry hardwood floor. Oops! My hands got slippery.

  29. 22# duffel bag with books
    Cash Out – 50# sandbag

    1. Nice work Mandy!

  30. 130 ground to shoulders
    Weight: 8 college textbooks + 2 16 Oz bottles of water

    Cash out:
    430m with 8 college textbooks + 9 16oz bottles of water

    Received 2 thumbs up from my neighbors 😆

  31. 85# barbell
    3 min – 33 total
    2 min – 21 total
    1 min – 13 total
    400m directly after with 16kg KB (could barely hold it I was so sweaty 😂 – is anyone else struggling without chalk?!)

  32. C&J w/ 95#
    25 @ 3
    17@ 2
    11@ 1

    Approx 400M w/ 45lb plate

  33. 41-31-17 used a barbell the carried Cam twice 180 feet. He was not amused. Pics coming.

  34. 25# BB
    400m x2 w/ 25# BB

    1. Hell yeah Amy! Well done!

  35. 2x40lb DBs
    32(3min) – 21(2min) – 12(1min)

    1mile run BW

    1. Holly Hell Iggy, double 40s would make this a doozy

  36. Erik 31 lb log. 60/38/20
    Sara Rock 65/53/29
    Walk unknown distance with log

  37. 41-31-21
    Back of books ~30#

  38. 42# 5 gallon water jug
    3min – 28
    2min – 20
    1min – 13

    300m walk with water jug

  39. 53# Kettlebell, 20-13-9

    #Didnotbreakfloorwithkettlebell

  40. Swetha #40 lb bar
    3 min – 31
    2 min – 21
    1 min – 15

  41. Rob – 37-21-13 35#KB Ground to shoulders.
    Traci – 🙂 25# DB

    1. Oops! Only counted the total reps: 104.

  42. Carver! Superb job!!!

    105 reps with a roughly 40# cinder block. Grace at about 1:50. Walked about 200 m with a 50# bag of construction sand. The bag broke…

  43. Object: 50# DB

    Reps: 34, 24, 16

    And a casual stroll down and back up the driveway (200 ish meters)

    1. and this

  44. ~25# dog food
    3 min – 15
    2 min – 14
    1 min – 9
    Did a 400 around my triangle of alleys with 26# before realizing I should have gone heavier, so did ~260m according to google with an additional bag of dog food (50#)
    Got home and realized I split open the first bag!

  45. Tried to lift one of these but they wouldn’t stay still, used a log instead.

  46. 32, 23, 14 … 35# Barbell
    50# Farmer Carry Run for 600Meter, Farmer Carry Walk on the way back

    +2 mile jog today

  47. Rest day!

  48. My object – 80# bag of quickrete wrapped & duct-taped in a trash bag. Awesome for C&J’s but only lasted thru most of round 2 till bag broke. Then redid with 35# kettlebell C&J’s. 😀 for all rep counts. Cash out 35# overhead kB carry x 100 yards.

    Good news is bumper plate order arriving tomorrow. Boys have some steam to burn off.

  49. About 35/40# wood logs in a bag! for 116 times.
    Then did 450 feet with it twice. all after running 3 miles 😓

  50. Used a 33lb plate
    3 min – 34
    2 min – 24
    1 min- 13

  51. Marsha, 19# rock, 96 reps, long walk
    Jeff, 55# rock, 83 reps, short walk-tired back

  52. 40# db (alternate hands every 10 reps)
    61 (3 min), 34 (2 min), 21 (1 min)

    Layed on the floor (3 min 😁)

  53. 65# barbelll for round 1 – 25
    55# round 2- 22
    55# round 3- 15

    400M x2 with 35#plate on a treadmill at an incline of 2.

  54. 30# total (15 each DB) alternative (couldn’t find something that wouldn’t fall on me and kill my face)
    40/30/17 (total reps 87)
    Walked up and down a hill (probably 250M)/500M Total carrying 40 lb KB (combo together, then farmer carry single arm rotation).

  55. 45# plate 43, 31, 17

  56. Pilates Day!
    45 min routine

  57. 25lb kB. 34 (smacked myself good trying to do one handed so switched to a two handed variation cuz I’m a klutz), 28, 16. Walked 145 meters cuz I just walked back and forth in my house until my cats tried to kill me.
    Also walked 1.75 miles at lunch

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