Daily WOD – Mar 23, 2020

At-Home WOD #10

Warm Up

20 each of:

  • Jumping jacks
  • Arm circles – Forward 5R/5L, Backward 5R/5L
  • Seal jacks
  • Leg swings – Front-to-back 5R/5L, side-to-side 5R/5L
  • Crossover jacks

Then

10-8-6-4-2 (not for time) of:

  • Mountain Climbers
  • KB/DB swings
  • 2-arm thrusters

Workout of the Day

“Kettlebell / Dumbbell DT”

Complete 10 rounds (5 each side) for time of:

  • 12 single-arm deadlifts
  • 9 single-arm hang power clean*
  • 6 single-arm shoulder to overhead

*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian  KBS instead.

Cool Down

  • Tricep stretch – 30 seconds each side
  • Crossover shoulder stretch – 30 seconds each side
  • Standing hamstring stretch w/ ankles crossed – 30 seconds each side

WOD Notes: Click here for a video explanation of today’s WOD, and here for a more in-depth demo of the hang power clean. In this workout you’ll use the DB or KB we provided or a DB/KB you already had at home. You’ll perform one full round with one arm, then switch and perform the next round with the other arm. The weight should be something you can do unbroken for the first few rounds. If you can’t get through the first round unbroken, your KB/DB may be on the heavy side. We recommend cutting the reps to 8-6-4. If you think your KB or DB is on the lighter side, add 4 extra rounds (2 each side) to the end of the workout. Post to comments: Time, Weight, and any modifications (and photo)!

Virtual Check-Ins: We want to hear from you! Virtual check-ins start tomorrow at 6:00am. We’ve lowered the cap to 8/session but there are still plenty of spots left. We’d love to have every ICA member join us for at least 1 check-in this week. We’ll talk about how you’re handling the COVID-19 situation, with a focus on the FUCS challenge. If you have specific nutrition-related questions, please bring them! Remember to reserve your spot in Wellness Living, then join the Zoom chat here or using the link of the RHS of the blog.

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This Post Has 92 Comments

  1. 17:50 @ 30#

  2. 13:50
    35# kb deadlifts
    25#kb one arm swings/ push press
    This had a different feel to it with kettlebells

  3. 10:25 with orange kb

  4. 11:46 – 26# KB

  5. 8:44 @ 52.5 DB (those clunky bowflex ones 🙂

    1. Perfect 9 min Soundtrack for this WOD;
      — Bfg Division by Mick Gordon

  6. 25# DB – 10 on each side – 12 Rounds
    32:18
    Cash Out
    3 set –
    6″ – 30 sec.
    Hollow Body 30 sec
    Leg Lift – 12 reps
    Toe touches – 24
    V-ups – 8
    Then – Plank 1 min(each position (2x)

    1. Lots of ab work, Karen! Nice job!

  7. 20 rounds
    12 DL 44# KB
    9 HPC 26# KB
    6 press 26# KB
    19:46

  8. 12:30 with 25lb kb

  9. 10:25
    45#KB DL
    30# KB swing
    20# DB PP
    Hard to hold on when you can’t feel your hands😂

  10. 14:10- 28 KG kettlebell

  11. 10:51 – 2 handed:
    40#KB DL
    40# KB swing
    40# KB PP

    1. Cute pup! He looks unimpressed though 🙂

  12. Tammy:
    11:56 16 rounds
    DL 26# KB
    HPC & Overhead 15# DB

    Mila:
    9:17 10 rounds
    DL & HPC 10# DB
    Overhead 5# DB

  13. 11:52 35# KB

  14. 30 LBS DB

    17:04

  15. 13:14
    30# DB – deadlift
    30# DB – hang power clean
    20# DB – push press

  16. 16:05

    40lb DB – deadlifts
    30lb DB – cleans
    45lb barbell PP – rd 1&2, 10 reps
    rd 3-10, 6 reps

  17. Well done all around! Anyone make it so far without putting the bell down at all?

    1. Nope. Besides changing weight for the push presses, the dumbbell got really slippery and my grip started to give out about halfway through. I wonder if I could use my kids’ sidewalk chalk next time 🤔😆

    2. All movements were unbroken! but no sir lol dropped it in between arms… needed to breath.

  18. 19:55
    20 Rounds
    25# DB

  19. 14:12
    60# DB
    First 4 rounds unbroken

    1. Sean, just so you know…champions are made when no one is looking. I’d recommend not breaking the following rounds.

    2. impressive with a 60!

      1. Is it though?! Fraser probably used a 61#

  20. 12:01 50# db

  21. 44#KB – did KB Swings instead of HPC.
    9:48
    Crashed the kids gym today, too cold!

  22. #35 KB (swings instead of HPC)

    11:02 ! Great WOD!

  23. 12:22
    35# KB
    12 rounds (6 each side)

  24. 8:59
    35# KB DL
    35# KB Swing
    35# KB PP

  25. John 7:58 (53# KB)
    Nik 7:55 (35# KB)

    Cash out – yesterday’s WOD

  26. 12:49 – 53# KB

    1. Fili, in your profile pic, why aren’t you looking at both of your kids? Do you have a favorite?

      2nd, get up.

  27. 11:30 40# db, 8 rounds

  28. 7:51 with 55# dumbbell

  29. 11:58 – 20 lb db

  30. 10:27 – 15# DB

  31. 5 rounds w/ 55# bar
    Rd 1 – unbroken
    Rd 2 – PP – 12, 9 broken into 2 sets
    Rd 3,4,5 PP – 12 broken into 3 sets, 9 into 2 sets
    Rd 4,5 HPC – 12, 9 broken into 2 sets
    And, needed 1 min recovery between rounds
    Needless to say, this took FOREVER – :49:11 But, I’m alive! Cool down felt great!

    1. Oops, maybe our 55# recommendation was a bit high! Way to push through!

  32. Jimena – 12:50. 26# KB f/ DL 20# DB for clean, press
    Rich – 14:22 53# KB

  33. Sofia and Ceil 20# DB
    8:49

    Max 8# DB – 10:53.

    Probably should have done a few more rounds or reps but for now still moving and not hurting👍

  34. Kelsey:
    8:23 KB 35# Unbroken
    Added 2 more rounds after small break (1 each side): 10:43
    ———————
    Mado:
    6:42 Barbell 70# 5 RDS (should have done more)

    1. Blazing, ladies!

  35. 11:51 with 50LBS!
    Sucking sucks!

  36. Brian – DT Rx 9:37
    Jameson DT 15# barbell 9:37
    Jill -15 # dumbell 9 rounds per side 13:47
    John – kettlebell 53# 10:38

    Rest 10 minutes

    5 rounds
    20 chargers
    16 bicycles
    12 tricep dips
    8 v-ups
    4 slow push ups

    Brian 17:04
    John 17:04
    Jill 15:00
    Jameson 9:47
    Kennedy 12:36
    Quinn 9:47

  37. 10:26
    53lbs KB
    6 x single arm KBS
    16 x deadbugs instead of shoulder to overhead

  38. My weight sizes weren’t perfect for this so I used a 45# kb for deadlifts and a 15# db for the rest.
    Did 5 rounds in 7:59 then did another 3 rounds in 4:50 because my weights didn’t feel super heavy.

  39. Sadie 15:04
    12# kb deads
    12# kb two arm Russian swings
    5# db push press

  40. 11:48 35lb db 12 rounds (6each side)

  41. 9:14
    Deadlift/ RKBS- 35#
    Press- 10#
    This was great!

  42. I did this wrong. This is why I need my people to workout! I did all 5 rds on the R and then did all 5 rds on L. 😂
    #wheresmycounter #alwaysconfused😆

    Jenn
    14:48 #35

    1. LOL, true story Jenn. We’ll be reunited soon!

  43. 13:05!
    Was all over the map with weights because my knee was feeling a bit tweaky (and is definitely feeling tweaky after the workout unfortunately). 12 x 20# KB to mid shin, 9.5# DB swings, 13.5# shoulder to overhead.

  44. 7:50
    25# DB
    Didn’t put the DB down!

    1. Solid, Liz!

  45. 8:27 35#KB

  46. That was awesome! 10 rounds at 10:30, 12 at 13:15. 35# DB completely unbroken except the last 3 left should push press.

  47. Marsha- 15#, 13:10
    Jeff- 35#, 9:58 unbroken

  48. 13:51, 35#

  49. Okay, I am ridiculous!
    My rounds went like this:
    12 deadlifts, 12 hang power cleans, 12 shoulder to overhead
    9 deadlifts, 9 hang power cleans, 9 shoulder to overhead
    6 deadlifts, 6 hang power cleans, 6 shoulder to overhead

    Needless to say…I did this wrong and I am a glutton for punishment Ugh!

  50. 10:22
    53#KB – deads
    35#BB – HPC, StoO

  51. 10:32 20# dumbbell
    Gotta give Andrew a shout out. After work i told him I really didn’t feel like doing the WOD. He said “go do it, you’ll feel better”. I’m not going to say he was right, but he wasn’t wrong.

    1. A+ Andrew! (And Daria too!)

  52. Time: 12:20
    Deadlift — 30# kb
    HPC — 30# kb
    Push Press — 25# db

  53. 11:10 35# KB
    Added 3×10 KB curls each side cuz muh gunz

  54. 10:15
    Deadlift 20
    HPC 20
    Push press 20

  55. 15:57
    30# DB
    Switched to 25 after round 5

    1. Me and my friends during this quarantine!

  56. 11:50 50lb DB

  57. Nothing like a WOD that includes Prof. John Warnek’s “Conservation of Angular Momentum”…works every time!

    12:15 35# KB Finished with 100 KB swings just for fun.

  58. 30min
    20#
    Followed by 40min bike ride. Delightful to see the sun!

  59. Got thru it. This was a back “F” for me. But I started picturing coach Kehl and somehow got thru it.

    1. Dig deep.

  60. 11:40 35# DB Erik
    17:39 some crazy variation Sara

  61. 12:44 26 lb KB

  62. The Sigals did 30# for Adam and 15# for Chris. We were so excited to do this work-out that we realized that no one hit the start on the timer. Oops! Somewhere between 10-12 minutes is a good estimate. We have a lot on ours minds these days.

  63. Forgot to set the clock, but based on the songs it was about 11:30, 35# db.

  64. Megan S – 12:31 (Doubleday the reps since all we have is 10lb DBs)
    Ryan S – check plus a row at the end

    (PS – way easier to work out after Wes is in bed, lol)

  65. 10:18 105 barbell.

  66. 14 rounds – 15:17
    20 lb DB
    (did 10 rounds to 11:17 then decided to do 4 more)
    Another good one!

  67. 10:39, 65# barbell

    1. Apparently, I was so wiped out that I couldn’t get my picture straight. 🤪

  68. Got it in before midnight!

    12 rounds total- 12:08
    35# deadlift
    20# HPC and PP

    didn’t drop except to switch implements but 20 is light for me for HPC. That said wasn’t gonna use a heavier KB CUZ bruises- nope!

  69. 10:07 – 85# barbell

  70. 10:02 #35 dB

  71. Missy- 13:11 5 rds 35#, 5 rds 30#
    Sean – 13:11 44#, 35# push press

  72. Missed yesterday, so decided to make it up this morning + WOD later today.

    35# DB 10rds
    8:29:17

  73. Catching up on entering this 🙂

    13:45 35# DB (10rounds)
    …right ankle flexibility was limited at the end on the hang power cleans

  74. 13:13
    10 Rounds of 12-6-6 @ 35#

  75. 35# Kettlebell, 9:24

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