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. Post to comments: Time, weight, modifications.
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Community Notes: Happy birthday Erin!
This Post Has 57 Comments
Soooo, who was the mystery CF’er? Jason V?
The one and only Phil Zhu!
Dr. Zhu
Happy Birthday Erin!
Thank you! 42 burpees sure are a great warmup!
😄
14:16 – 2x row 15# DB
Cash out – 9ish ft, 100 BS 50# bar
17:42 #30 pistol to chair
Happy Erin day!!
15:21
Band assisted right side pistols (knee rehab coming along)
#35 KB rows
Happy Birthday Erin
I went off-program today and did an old workout from 2015 that I used to do in my basement. It’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!
Happy birthday Erin!
Heather: 12:40 (30#, T2B)
13:23 – pistols to chair, 40# rows
No Time but it felt like forever!!
DC pistols
30#KB
2xTKB
Added burpees for Erin each round
What a good friend doing the birthday burpees!
15:03
Pistols holding post
35# rows
2x t2p
Happy Happy Birthday Erin 🎂🎉🎁🥂
12:15 – 30 lb db
18:50
20#DB
T2KB
Dispersed burpees through the warm-up
13:22 both of us!
Nicole – 35# KB, DC pistols
Alex – 44# KB, pistols to 18″ coffee table
13:21
Pistols to bench (17″)
15# DB
T2B x 2
Vert jumps – L = 87″, R = 91
16:04
Pistols
32.4lb DB rows
2x toes time DB
I liked this one!!
Happy Birthday, Erin!!!
Mado:
18:26 – pistols standing on box, bent over rows ascending weight (30,35,37.5,40,42.5), evil wheels x 2
————
Kelsey:
19:15 banded pistols and bent over rows weight same as above
Way to go ladies!
Pistols with Post for support, 28kg kettlebell, toes to post.
My workout partner crushed toes to post
trim.EC85DF1B-9700-4AA2-9C3F-2DA3276EBD79
bent over rows with his sand bucket and spiderman bubbles for weight.
WTG Anderson!
16:32
Pistols w/band from above
35# DB
T2KB
Thanks for the bday wishes and doing the birthday burpees with me! Video as proof. 😄
trim.68689F96-94DE-456F-8BD4-517418DBA06C
12:46
Pistols holding a post
35# KB – 25-20-15-10-5
2x T2DB with tuck
18:16
Pistols holding door frame
20# KB
2xTKB
13:31 w/ 70#db
18:20 35 db. Pistol to chair. Pistols took a bit of time.
10:57 – orange kb , mod pistols (not to depth)
Warm up : 5k – not for time
HBD, Erin!!!
9:22
2x air squats
#25 DB
2x dead bugs
13:33
Pistols to a chair (apparently everything in my house is 17.5″ height), 25#KB, dead bugs
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.😎😎😎. Once again thank you for the workout and HAPPY BIRTHDAY ERIN
11:47
Subbed air squats for pistols (knees)
53lbs KB 10-8-6-4-2
12:31
Pistol on post not to depth
35# kB
2x TTP
HB Erin!
21:something.
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).
Tavenners
Jenn
No time because apparently I added way to many on my T2DB🤦🏻♀️. For some reason, I decided I was suppose to do 4x the T2DBs. Gotta get summer body ready!!😂
25-20-15-10-5
Pistols, #35 DB
Sister and brother duo
15-12-9-6-3
2x Air squats, #15 DB, school binder, dead bugs
Didn’t record time since they were fighting and then getting along!!🤪
Jenn’s Vertical jump
Jumped to almost 7’7” of my front door (It was too cold and rainy😆)
Left side wasn’t not as high!
This was probably my favorite workout so far!!
16:50
Pistol to bench
15#DB
16:48, 10lb DB, pistols to an igloo cooler (holy ab burn!!)
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
9:32 – Pistols to a chair
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…
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!!!!
Dan T: 12:40 (40#, pistols to chair)
Jess 11:13 (35#, DC pistols)
16:27
Pistols
30# DB
2xT2DB
I really liked this one as well!!
15:14 with really high pistol, 35#, t2p
Sara modified, but hung there
Was very crunched for time today so did 2 x 500m row as fast as I could. Will participate more tomorrow!
11:25 20# db
Nik 12:15 Rx
John ~15:00 (pistols to 18”)
Made it up this morning
16:35 Pistols on 18″ box, 35# DB row
14:53, 35# KB
16:50 (35db)
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)