Daily WOD – Mar 28, 2020

At-Home WOD #15

Warm Up

2 rounds of:

  • 10 mountain climbers (5R/5L)
  • 10 sit ups 

3 rounds  of:

  • 10 KB/DB sumo deadlifts
  • 10 Russian KB/DB swings

4 rounds of:

  • 5 KB/DB thrusters (2-arm)
  • 5 burpees 

Workout of the Day

Complete 5 rounds of 40 sec on, 20 sec off of:

  • Russian KB/DB swings 
  • Tuck-ups
  • KB/DB thrusters (20 sec L / 20 sec R)

Cash Out

  • “Bring Sally Up” Challenge (unweighted or KB/DB, click here for details) 

Cool Down

  • Quad stretch – 30 seconds each side
  • Pigeon stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. If going overhead in the thruster doesn’t feel good for you, modify to front squats. Post to comments: Total reps and weight used.

Zoom WOD: We’re excited to host our first ever virtual WODs in the morning! Join us on Zoom at 8:00am or 9:30am for a coach-led class. (For this trial run, you do not need to sign up in Wellness Living.) We’ll take you through a class just like we do when the gym is open.  A few notes:

  • Please show up about 5 minutes early and have your computer or phone camera set up somewhere where we can see you and you have enough room to do the workout.
  • Have your own music ready; we won’t be streaming music through the computer (except for the cash out; we’ll stream that one).
  • Feel free to chat with your friends before class begins, but once class starts please mute your mic so everyone can hear the coaches’ cues.

Community Notes: Happy birthday Nicole W!

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This Post Has 38 Comments

  1. Happy birthday Nicole!

  2. Half marathon row 1:21.11 1:55.4/500m @ 19spm

  3. Rd 1 – 58
    Rd 2 – 61
    Rd 3 – 56
    Rd 4 – 51
    Rd 5 – 56

  4. Happy birthday Nicole

    Wasn’t organized enough to do Zoom.
    30# KB swings
    20# Thrusters
    Sally 20# – she’s still a bit**

    Will do something different with kids this afternoon

  5. Heather: 303 (40#KB, 30#DB)
    Happy Birthday Nicole!!

  6. Thanks all, was totally rad! 269 total reps (35# KB)

  7. 40# DB
    258 (4 rds)

  8. 330. (#53 rkbs, #20thruster)
    Awesome workout on Zoom! Thanks! 🙂

  9. Loved it! Great seeing all of you.
    35# kB single arm
    35# db thrusters
    🙂 reps
    praying for all our healthcare worker friends…

    Happy birthday Nicole!.

  10. #26 KB – forgot to count!

  11. 20# DB. I didn’t keep an accurate count of reps, but I got a great sweat! Thanks for a great workout with Zoom. Hopefully we can do more virtual workouts for the time being. Definitely more fun!

  12. Jenn
    284 #35 DB, #20 Bring Sally Up
    Happy birthday, Nicole! Did your birthday burpees after the 9:30.
    The 9:30 zoom was great! Def needed chalk for the DB! Got a little bit slippery. Thrusters still suck even at home🤣😆

  13. Used a 45# KB for the swings and a 15# KB for the thrusters because I don’t have a good weight for the whole workout but I don’t think I’ve done 45# swings in a workout before 😅
    Total 340 (70,70,67,66,67)

  14. #30KB, 110
    #25 thruster 100
    Tucks 140

  15. Kelsey – 294 (53# rKBs, 33# KB thruster)
    Mado – 302 (35# rKBs, sit ups, 25# DB thruster)

  16. 249 total. 35 db for both db swings and thrusters.

  17. 330 reps – orange kb
    Still dislike Sally 😂

  18. 240 – 53#KB for swings and thrusters

  19. Got confused – did snatches instead of thrusters. 272/35# DB I Erik
    Sara modified – lots of squats

  20. Happy Birthday Nicole

  21. Birthday Girl – 35# KB + 15lb vest for whole WOD and Burpees!!
    Alex W – 44#KB and did burpees for myy wiiffe (borat voice).

  22. Now the garage has ring rows for me and pull up bar for Karen and Nicholas

  23. 44# kb 202 reps

    1. Dang BWat, that must have been a fun weight for Thrusters!

  24. 44# KB
    105 swings
    92 tuck ups
    54 thrusters
    Total 251

  25. 35# DB
    Russian swings 23/24/24/24/24= 119
    V- ups (sub for tuck ups) 18/17/15/14/14= 78
    SA DB thrusters 17/17/17/18/18= 87

    Sally with 50# vest. Those bottom holds got very uncomfortable.

  26. Marsha-15# DB-296 reps-15#DB for Sally
    Jeff-35# DB-310 reps-35# DB for Sally

  27. 35# KB
    334 total reps

  28. 53lbs KB

    Subbed DL for front squats, big red was too awkward to get up in the front squats and I dropped it 🙈🙉🙊

    357 reps

  29. 298
    10# DB

  30. 30# DB – 278 total reps
    Not a huge fan of kettlebell swings with a dumbbell. I need to figure out how to hold it better. It slipped out of my hands today and flew across the living room… I’m afraid to look under the carpet to see if it dented my floor 😩

  31. 25# KB for both
    35# bar for Sally
    Round 1-57
    Round 2-56
    Round 3-58
    Round 4-58
    Round 5-56
    Total 285

    Happy Bday Nicole!!🥳

  32. KB (25#) 110
    Tucks (toe touch mod to ceiling) 152
    DB 20# thrusters 78
    Total 340

  33. 258 total reps
    45# plate KB swings
    35# DB thrusters
    Sally was body weight(which is not going down, btw)
    Miss you all much!!

  34. Did yesterday’s workout.

  35. Big thanks to my 8am Zoomies (Diana & Marco) for keeping me motivated.
    Didn’t count
    35#kbs (1arm rounds 4&5)
    25# thrusters

  36. Nik 415 (35#swing, 8#thruster), Carver for Sally ~46#
    John 296 (53), 53# sally

  37. We didn’t keep count, but there was a whole lotta effort!
    Sean 44# KB
    Missy 35# DB

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