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!!
This Post Has 51 Comments
I’ll be doing the plank and push-ups at work. I’ll have to row fast when I get home
Heather 61
Matt 100
Messed up my timer
10-5 push ups a round
varied plank holds: hand, elbow, R/L side and walking
250m row
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.
-Push ups (between 11 – 17) per round;
-Timed great with 3 devices and 2 operators;
Planks were killer!
Push-ups = 99 (17+19+17+15+15)
Plank 6x 1 min hold
Row 200m
Nice Betsy!
OOUUUUUUUUUUCCCCHHHHHHH
Total – 114
Planks killed me.
70 total pushups
Row – kept under 1:50
Very sneaky workout
167 pushups 50-35-22-20-20-20
Planks terrible past round 1
Rowed 200m
Alex W – 121 pushups – 28, 25, 19, 17, 16, 16
Nicole W – did push ups!
We both participated in some planks and ran fast!
102 push ups
Joel – 125
Gavin – 100
Well done fellas! This one had Joel written all over it.
Mado: (19,18,13,14,13,13) total 90 PU
Kelsey: total: 60 PU
🥴🥵
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.
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!
53/48/42/36/32/ (last round 18 clapping) = 229
– Sub 200 w/ 100 du
– last 3 planks were ugly 😵…
30, 40, 27, 27, 25, 23
Sorry 30, 30, 27, 27, 25, 23
21/20/16/15/12/14 = 98 (legit form…chest to floor, firm abs, arms locked out at top)
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.
Nik – 108
John – 102 (but he beat me every run)
Hooray for sunshine and blue skies!
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
20/17/16/16/16/13 = 98 total pushups
Last 2 planks were UGLY
Jimena – 21/24/19/19/24/24. Total: 131. Kneeling PU
Rich – 36/31/29/28/28/26 Total: 178
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
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
89 pushups 18-16-15-15-13-12
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
121
15,18,15,13,13,12
All Rs under 1 min.
20, 18, 15, 20, 15, 22 = 110
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! 😂
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
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!
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.
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!
Finished
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!
20 PU/ round. Form was sloppy at the end
Row instead of run
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”
20-17-16-16-15–15 PU W/ band
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
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.
Completed. Too many things, timers to create distractions with the kids … maybe 20-25 push-ups per round.
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.
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??
Dan 81
Jess 125 knees
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…. 😁
My bad, Marissa! We’ll get you on there.