[FYI – the server that hosts our website is being upgraded which has created some intermittent connectivity. We’ll email the WOD to all members tonight in case you can’t access the site when you’re getting ready to WOD tomorrow. The site should be back to normal by Monday!]
At-Home WOD #58
Warm Up
- 400m run
- 8 spiderman lunges (4R/4L)
- 8 runners lunge (4R/4L)
- 4 inchworms
Then 2 rounds:
- 8 two-arm bicep curls
- 8 two-arm bent-over rows
- 8 goblet squats
- 4 walking planks
Workout of the Day
Complete for time:
- 30 “ring” rows
- 30 tuck ups
- 30 weighted reverse lunges (15R/15L)
- 30 chair dips
- 1 mile run
- 30 chair dips
- 30 reverse lunges
- 30 tuck ups
- 30 “ring” rows
Cash Out
- Side plank – 1 minute each side
Cool Down
- Rag Doll – 1 minute
- Couch stretch – 1 minute each side
WOD Notes: Click here for a video explanation of today’s workout. Click here for a video on how to make DIY “ring row” station out of a sheet and a standard door. If you have a pull up bar, you can do pull ups in place of the rows (30 kipping / 15-20 strict), or throw a sheet over your pull up bar and do rows that way. If you aren’t comfortable with the sheet-over-door method, sub 60 two-arm KB/DB rows in place of the 30 ring rows. Post to comments: Time, weight used, any modifications.
30K in May: We forgot to post this on May 1, but it’s better late than never! We are excited to kick off our “30k in May” challenge. The goal is to run 30,000 meters (18.6 miles) between now and May 31. Because we’re starting late, distances accomplished as part of a Daily WOD will count this year. (If you do today’s warm up and workout, you can log your first 1.25 miles.) If you choose to participate, add you name to this spreadsheet and log your miles each day. Let’s go ICA!
Community Notes: Happy birthday Caroline!
This Post Has 11 Comments
Happy Mother’s Day to all the wonderful mom’s who genuinely make life better every day. Thank you for all you do!
23:40, 35#
10 AM Virtual WOD Results:
Kyle E. 18:57 (row, strict PUs, 50# wreckbag lunges, pushups)
Nik 18:56 (butterfly PUs, 35# wreckbag lunges, ring dips)
John 19:03 (45# two-arm BORs, 25# lunges)
24:25 (kipping pullups, 35# lunges, 800m)
I messed up my run course. But I was almost just gonna do a 10min row bc I hate running so I’m glad I made myself run at all. I knew it felt way too easy 🤣🤣🤣 But that’s good bc 800s have felt like death this whole time. I’m getting somewhere 🙃🙃
Pullups took a while, but it also felt good to do those 😊😊
[Nik] LOL, props for running!
25:59 (ring dips, 35# barbell lunges)
20:15
Ring rows, tuck ups, 30# reverse lunge, chair dips
Cash out – 45 sec hold w leg lift
3 mile kick off to 30K in May
21:54
Tried to do RR with a really really thick heavy band. Only mildly successful. Was awkward.
3 rds lunges w 15# , 3 w 20#
Happy Mother’s Day to all the moms!!
Time is accurate, but scales for John & I are switched 😁
[Nik] Should have let that slide 🙂
21:29 26# KB sub 60 KB rows