At-Home Workout #77
Warm Up
- 400m run
- 20 arm circles (5 forward/5 backward, right/left)
- 5 inch worms in place
3 rounds of:
- 10 KB/DB two-arm push presses
- 10 KB/DB Russian swings
- 10 KB/DB high pulls
Workout of the Day
At t=0 complete:
- 800m run (time trial)
At t=6:00 begin an AMRAP in 12 minutes of:
- 8 burpees
- 12 KB/DB push presses (6R/6L)
Cash Out
- Accumulate 3 minutes of a lateral raise isometric hold
Cool Down
- Child’s pose (1 minute)
WOD Notes: Click here for a video explanation of today’s workout. For the 800m run, you’ll want to finish in the 3-5 minute range so you have time to rest before the AMRAP begins. If you can’t run an 800m in less than 5 minutes, either shorten the distance or give yourself an extra minute or two before you start the AMRAP. Post to comments or SugarWOD: 800m time, rounds + reps, weight used.
Schedule Notes: The 4:00 pm class will be held in the parking lot. If anyone was planning to take class virtually let us know; we’ll set up the computer and run Zoom concurrently. Starting next Friday, June 5, all workouts will be Outdoor WODs, weather permitting!
This Post Has 13 Comments
6AM Virtual WOD Results:
Alex W. 7+14 (44 KB)
Nicole W. 8+4 (45 BB)
Murray 9+1 (50 DB)
800 m row – 3:11; 7 + 2 with 20 lb db; Cash out – break at 1:02 and 2:02
I went off course and completed an endurance row
10,000m – every 1,000m complete 11 burpees
I actually really liked this!
Picture proof 😂
[Nik] Awesome Megan! Great job!
12 PM Virtual WOD:
Swetha 3:57 (800m row PR!), 7+1 (20 DB)
Zoo 3:30 max distance assault bike, 😵
Run – 4:24
AMRAP – 9+3 26.4lb DB
Cash out – Unbroken
4pm
Sean B 2:55, 5+3 (60#)
Kyle K 3:17, 5+2 (35#)
Steve K 3:23, 8+12 (35#)
Robin 3:54, 7+4 (15#)
Curtis 3:41, 4+1 (53#)
Jenn T 3:41, 8+2 (35#)
Lanna 4:20, 5+0 (15#)
eQ 💪
Kirsten 4:12 (PR!), 7 or 8 (jump squats, 50# wreckbag)
3.6 mile run (home to gym) + 40 burpees for eQ
Still pretty excited I ran that 800m as fast as I did! Was not expecting that at all!
That cash was spicy!!!😂. Such sweaty messy class but glad to share with some ICAers!!
Forgot to note my row time.
9+9 (elevated burpees 20#)
Herbal remedy to cure all ,_______________________________Robi nsonbu ckler11 Gmai l…. co m………
*Hepatitis A, B OR C
*Infertility/Impotency
*Leukemia
*Herpes simplex virus (HSV)1&2-Cold-sore/blisters
*Turner syndrome & Rett syndrome
*Human papillomavirus (HPV)-Wart
*ovarian & cervical cancers
*osteoporosis
*Penis Enlargement
*Human Immune Virus (HIV)
*Love spell to win back Ex.
*Kidney failure
*Arthritis
*Diabetes
*Hypertension
*Hemorrhagic Fevers
*The Opioid Epidemic
*Antibiotic Resistance
*Vaccine Hesitancy
*Stroke
*Cancer
*Eye Problem
*Fibroid
*Ulcer
*Prostate Problem
*Asthma
*Weight Management
*Weak erection
*Pile
*Elephantiasis
*Skin Infection/Skin Problem
*Poly-cystic ovary syndrome (PCOS)
*prostate cancer