Daily WOD – Mar 25, 2020

At Home WOD #12

Warm Up

3 rounds of:

  • Wide stance fast feet, 20R/20L
  • Plank with row (unweighted), 5L/5R
  • Air squats, 15 reps
  • Superman back extension w/ 1 sec hold, 5 reps

Downward dog calf stretch, pulse 10 times each side

Workout of the Day

Complete 15-12-9-6-3 reps for time of:

  • Pistols (each side)
  • Bent over rows (each side)
  • 2 x Toes to KB/DB/post

Cash out

  • 10 as-high-as-possible vertical jumps (5R/5L)

Cool Down

  • Seated twist, 1 minute each side
  • 10 cat/cow yoga pose

WOD Notes: Click here for a video explanation of the WOD. Pistol modifications include holding on to a door frame for stability or using a box/chair for a target depth. For bent over rows, if your DB/KB seems on the lighter side (i.e. you can do all reps in a row no problem), feel free to increase reps to 20-16-12-8-4 or even 25-20-15-10-5. If it’s heavy, decrease reps to 10-8-6-4-2.ย Post to comments: Time, weight, modifications.ย 

Virtual Check-In: If you haven’t already attended one of our Zoom meetings, we’d love to hear from you (and see your face)! The check-in are 30 minutes max, and take place every day at 6am, 12pm, and 6pm. We encourage every member to attend at least one check-in each week… and you can always attend more!

Membership Notes: Remember that tomorrow (Wed 3/25) is the last day to let us know if you do not want your membership to run on April 1. At this time the gym is scheduled to re-open on April 7, but as you know that date is subject to further extensions if mandated by Gov. Wolf.

Community Notes: Happy birthday Erin!

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This Post Has 57 Comments

  1. Soooo, who was the mystery CFโ€™er? Jason V?

  2. The one and only Phil Zhu!

    1. Dr. Zhu

  3. Happy Birthday Erin!

    1. Thank you! 42 burpees sure are a great warmup!

  4. 14:16 – 2x row 15# DB
    Cash out – 9ish ft, 100 BS 50# bar

  5. 17:42 #30 pistol to chair

  6. Happy Erin day!!

    Band assisted right side pistols (knee rehab coming along)
    #35 KB rows

  7. Happy Birthday Erin

  8. I went off-program today and did an old workout from 2015 that I used to do in my basement. Itโ€™s the Spartacus workout.

    10 movements for 3 rounds total
    1min of work for each movement followed by 15 secs of rest/transition
    2 min rest between rounds
    44# KB and 25# DBs

    Goblet Squat with KB
    Mountain Climbers
    Single Arm KB swing
    T-push-up with DBs
    Split jump (damn these still blow out my legs)
    Bent over row with DBs
    Side lunge with DBs
    Push-up row with DBs
    Reverse lunge with DB twist
    Push press with DB

    40 mins of an all-out sweat fest!

  9. Happy birthday Erin!

  10. Heather: 12:40 (30#, T2B)

  11. 13:23 – pistols to chair, 40# rows

  12. No Time but it felt like forever!!
    DC pistols
    Added burpees for Erin each round

    1. What a good friend doing the birthday burpees!

  13. 15:03
    Pistols holding post
    35# rows
    2x t2p

    Happy Happy Birthday Erin ๐ŸŽ‚๐ŸŽ‰๐ŸŽ๐Ÿฅ‚

  14. 12:15 – 30 lb db

  15. 18:50
    Dispersed burpees through the warm-up

  16. 13:22 both of us!
    Nicole – 35# KB, DC pistols
    Alex – 44# KB, pistols to 18″ coffee table

  17. 13:21
    Pistols to bench (17″)
    15# DB
    T2B x 2
    Vert jumps – L = 87″, R = 91

  18. 16:04

    32.4lb DB rows
    2x toes time DB

    I liked this one!!

    Happy Birthday, Erin!!!

  19. Mado:
    18:26 – pistols standing on box, bent over rows ascending weight (30,35,37.5,40,42.5), evil wheels x 2
    19:15 banded pistols and bent over rows weight same as above

    1. Way to go ladies!

  20. Pistols with Post for support, 28kg kettlebell, toes to post.

    1. bent over rows with his sand bucket and spiderman bubbles for weight.

    2. WTG Anderson!

  21. 12:46
    Pistols holding a post
    35# KB – 25-20-15-10-5
    2x T2DB with tuck

  22. 18:16
    Pistols holding door frame
    20# KB

  23. 13:31 w/ 70#db

  24. 18:20 35 db. Pistol to chair. Pistols took a bit of time.

  25. 10:57 – orange kb , mod pistols (not to depth)
    Warm up : 5k – not for time

  26. HBD, Erin!!!
    2x air squats
    #25 DB
    2x dead bugs

  27. 13:33
    Pistols to a chair (apparently everything in my house is 17.5″ height), 25#KB, dead bugs

  28. 20:26, 45# KB, Toes to Post x2. Could not do the pistols, even holding on kept falling over subbed with air squats x2.

    Yes, I know this will be something I have to work on John and it will go on the goal card.๐Ÿ˜Ž๐Ÿ˜Ž๐Ÿ˜Ž. Once again thank you for the workout and HAPPY BIRTHDAY ERIN

  29. 11:47
    Subbed air squats for pistols (knees)
    53lbs KB 10-8-6-4-2

  30. 12:31
    Pistol on post not to depth
    35# kB
    2x TTP

  31. HB Erin!
    Ceil 40# 2x squats
    40# rows
    2x toes to Db

    Sofia- pistols you bench ( last round no bench)
    20# rows
    2x toes to Db

    Max – 8# 2x squats
    8# rows
    2x dead bugs ( double legs and arms).

  32. Tavenners

    No time because apparently I added way to many on my T2DB๐Ÿคฆ๐Ÿปโ€โ™€๏ธ. For some reason, I decided I was suppose to do 4x the T2DBs. Gotta get summer body ready!!๐Ÿ˜‚
    Pistols, #35 DB

    Sister and brother duo
    2x Air squats, #15 DB, school binder, dead bugs
    Didnโ€™t record time since they were fighting and then getting along!!๐Ÿคช

  33. Jennโ€™s Vertical jump
    Jumped to almost 7โ€™7โ€ of my front door (It was too cold and rainy๐Ÿ˜†)
    Left side wasnโ€™t not as high!
    This was probably my favorite workout so far!!

  34. 16:50
    Pistol to bench

  35. 16:48, 10lb DB, pistols to an igloo cooler (holy ab burn!!)

  36. Marsha-13:57-2x air squats, 15# db rows, 2xbox dead bugs
    Jeff-13:56-pistols to 16″, 35# db rows, toes to DB rx

  37. 9:32 – Pistols to a chair

  38. 19:01 Pistols to a 17″ chair, 35# KB rows, 2x TTP
    Jump to a 8′ 8″ target
    HB Erin! Did your birthday burpees for a cool down…

  39. Sigals. 9:45
    Adam with 20 vest. 2x squats, 2x push-ups, 2x dead bugs

    Chris with 10# weight. 2x squats, rows, 2x dead bugs

    Happy birthday Erin!!!!

  40. Dan T: 12:40 (40#, pistols to chair)
    Jess 11:13 (35#, DC pistols)

  41. 16:27
    30# DB
    I really liked this one as well!!

  42. 15:14 with really high pistol, 35#, t2p
    Sara modified, but hung there

  43. Was very crunched for time today so did 2 x 500m row as fast as I could. Will participate more tomorrow!

  44. 11:25 20# db

  45. Nik 12:15 Rx
    John ~15:00 (pistols to 18โ€)

  46. Made it up this morning

    16:35 Pistols on 18″ box, 35# DB row

  47. 14:53, 35# KB

  48. 16:50 (35db)

  49. Sorry for the delay. I had to do this after midnight and crashed afterwards. :/

    Only one round of warm up.

    14:20 to spec (35DB)

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