Daily WOD – Mar 26, 2020

At Home WOD #13

Warm Up

400m run

2  rounds of:

  • 20 arm circles – 5L front/back, 5R front/back
  • 10 broomstick disclocates
  • 5 walking planks
  • 10 star jumps

Workout of the Day

Complete 6 rounds of:

  • 30 seconds – max reps push ups
  • 1 minute plank hold
  • 200m sprint

Start a new round every 4 minutes.

Cash Out

  • 3 x 20 glute bridges

Cool Down

  • 10 scorpions w/ 5 second hold
  • Wall piriformis stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. Anyone who can’t sprint and doesn’t have access to a rower can sub 25 sumo-deadlift high-pulls with your DB/KB (extra instruction here).  Post to comments: Total number of push-ups completed.

P3 Notes: Thursday at midnight is the last chance to order your P3 meals for next week! You can retrieve your meals from the gym on Sunday at 12:00pm. If you can’t make it at that time, we’ll bring the remaining meals to our house where you can pick them up at your convenience.

FUCS Challenge Notes: We’re 1 week down and 5 to go!! Congratulations to everyone who crushed the first week of the FUCS challenge! It’s been great to catch up with many of you at our virtual check-ins, and we’re pumped that so many people are staying devoted to their nutrition during this crazy time.  Now that we’re a week in, you should be getting a sense of whether your eating plan is working for you. If you think you need to make some adjustments, you can reach out to us by email or at one of the virtual check-ins. Shout out to the following 38 athletes who completed (and posted) at least 4 of our Daily WODs last week. Keep up the great work!!

1.) Faith
2.) Betsy
3.) Christine G
4.) Tiago
5.) Megan S
6.) Mado
7.) Kirsten
8.) Alex W.
9.) Nicole W
10.) Jenn T
11.) Danielle
12.) Megan V
13.) Murray
14.) Tom B.
15.) Kelsey
16.) Karen B
17.) Nikki K.
18.) Steve Ke.
19.) Kyle E
20.) Jeff C
21.) Marsha
22.) Dan T.
23.) Chris S
24.) Cate
25.) Tobin
26.) Erik
27.) Marco
28.) Ceil
29.) Steve K
30.) Heather
31.) Tanya
32.) Lindsay
33.) KTL
34.) Diana
35.) Tammy
36.) Ashlee
37.) Craig
38.) Missy
39.) Rich
40.) Jimena
41.) John W
42.) Nik W

 

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This Post Has 51 Comments

  1. I’ll be doing the plank and push-ups at work. I’ll have to row fast when I get home

    1. Heather 61
      Matt 100

  2. Messed up my timer
    10-5 push ups a round
    varied plank holds: hand, elbow, R/L side and walking
    250m row

  3. Push ups (12,12,12,11,10,11)
    subbed 1 min of High Knees for the 200m (too dark out)

    the hardest part was waiting 4 mins to go around again.

  4. -Push ups (between 11 – 17) per round;
    -Timed great with 3 devices and 2 operators;
    Planks were killer!

  5. Push-ups = 99 (17+19+17+15+15)
    Plank 6x 1 min hold
    Row 200m

    1. Nice Betsy!

  6. OOUUUUUUUUUUCCCCHHHHHHH

    Total – 114

    Planks killed me.

  7. 70 total pushups
    Row – kept under 1:50
    Very sneaky workout

  8. 167 pushups 50-35-22-20-20-20
    Planks terrible past round 1
    Rowed 200m

  9. Alex W – 121 pushups – 28, 25, 19, 17, 16, 16
    Nicole W – did push ups!
    We both participated in some planks and ran fast!

  10. 102 push ups

  11. Joel – 125
    Gavin – 100

    1. Well done fellas! This one had Joel written all over it.

  12. Mado: (19,18,13,14,13,13) total 90 PU
    Kelsey: total: 60 PU
    🥴🥵

  13. 19 16 15 14 14 13 = 91 pushups

    Round 5 was the worst. All in all, this was sucky while in it, but didn’t seem bad now that I’m done. I did it on my front step and it was nice to get some fresh air.

  14. 5 mile run this morning
    WOD:
    Knee push ups 18, 19, 20, 20, 18, 20 = 115
    Cash out 3 x 20 glute bridges w/ 10# dumbbell
    Great day to do an outdoor workout!

  15. 53/48/42/36/32/ (last round 18 clapping) = 229
    – Sub 200 w/ 100 du
    – last 3 planks were ugly 😵…

  16. 30, 40, 27, 27, 25, 23

    1. Sorry 30, 30, 27, 27, 25, 23

  17. 21/20/16/15/12/14 = 98 (legit form…chest to floor, firm abs, arms locked out at top)

  18. I did 30 minutes on the Elliptical and then the rest of the warm up.
    WOD- Push ups on the deep freezer- pushed myself to do more each round-16/17/18/19/20/22.
    subbed 25 sumo deadlift for the sprint each round.

  19. Nik – 108
    John – 102 (but he beat me every run)

    Hooray for sunshine and blue skies!

  20. 45#KB sumo DL subbed the run, last 2 rounds only got 20 each.
    Planks subbed with low plank
    Pushups subbed with 30#KBP, 15, 15 13, 13, 10, 13 Total 79
    Added 25 ring rows as part of the cash out. Not one of my better ideas

  21. 20/17/16/16/16/13 = 98 total pushups
    Last 2 planks were UGLY

  22. Jimena – 21/24/19/19/24/24. Total: 131. Kneeling PU

    Rich – 36/31/29/28/28/26 Total: 178

  23. Rest Day, but still did PU for 30 sec every 4 minutes – 17,16,15,15,15,13 = 96. Time for a nice walk now

  24. Liz and I went off script today. Did a workout posted by Ben Bergeron a couple days ago.
    .
    With a running clock
    A. On the 0:00…
    3 rounds:
    20 jumping lunges
    20 single arm hang DB snatches
    B. On the 7:00…
    3 rounds:
    20 jumping lunges
    20 single arm DB power cleans
    C. On the 14:00
    3 rounds
    20 jumping lunges
    20 single arm DB thrusters

  25. 89 pushups 18-16-15-15-13-12

  26. Jenn
    Ran 1 mile for warm up
    23-21-17-15-15-15=106
    The last 3 runs hurt my soul.

    Lanna and Davin
    Lots of knee push ups, planks and running

  27. 121

  28. 15,18,15,13,13,12
    All Rs under 1 min.

  29. 20, 18, 15, 20, 15, 22 = 110

  30. 17+21+21+21+20+23= 123

    Note: did anyone noticed that John isn’t matching his socks in the video? I am afraid he’s losing it! 😂

  31. 400m single arm 53lbs farmer carry prison escape

    WOD:
    30s V-sit (didn’t know I could hold it!!!)
    343 crunches (58/56/56/58/58/57)
    53lbs KB SDLHP

    400m 53lbs farmer carry back to prison

  32. I did knee pushups because my bad elbow can’t handle that many regular pushups in one workout.
    Total 136 (24,24,24,20,22,22)
    It was so so nice to get outside and workout today – this week at home has felt longer than last week!

    1. Well done Cate and good call protecting the elbow! Keep at it, this will end before we know it and on that day, we can go back to the iron paradise.

  33. Knee push ups – 15 ish?, 13, 13, 10, 10, 11 = 72
    Plank I did both on elbows and extended – man that made my shoulders tired!
    200 m row around 50-55 seconds each time

    Robbie did a modified version of the workout too!

  34. Finished

  35. 15,14, 14, 13, 13, 15, 84 total pushups. Managed to stay constant with the pushups and not drastically drop off a cliff. But still the look on my face sums up how tge workout went!

  36. 20 PU/ round. Form was sloppy at the end
    Row instead of run

  37. 88 total elevated push ups.

    A few planks ended up with Thomas on my back, so that was fun. And subbed the cash out for a “pull Thomas around the block for time”

  38. 20-17-16-16-15–15 PU W/ band

  39. Likely doing this tomorrow due to the rain. HAD to get outside because it was so beautiful.

    50-40-30-20-10
    Situps
    DB Snatches (353)
    Run 300m +/- after each round
    24:13

  40. 117 push ups. Fell off on round 6. Kept the 200m to almost exactly 1:00 every round. Loving those hills!

    Threw in a full bridge (yoga) 30 second hold for one of the glue bridges.

  41. Completed. Too many things, timers to create distractions with the kids … maybe 20-25 push-ups per round.

  42. WOD respectfully attempted and modified. No sprinting but lots of push up and planks. Followed by an hour bike ride through Phoenixville. Well hello sunshine.

  43. Pushup’s 14, 13, 15, 13, 15, 16 = 86
    Planks where the worse part.
    So far I have a good 200, 400 and 800 route mapped out in my neighborhood. Wonder what other lengths I’ll have mapped out by the time this thing is over with??

  44. Dan 81
    Jess 125 knees

  45. 99 (16+16+16+17+17+17)
    Pushups to a chair + with a band to keep me moving

    PS. John you missed my name for the 4 day streak! Was it hiding in Google docs like the last time? Haha.
    (I didn’t post to the blog Weds and put my “pre” challenge workout in the Google doc directly). So I went back and added it…. 😁

  46. My bad, Marissa! We’ll get you on there.

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