At-Home Workout #51
10 runner’s lunge (5R/5L)
- 10 Russian kettlebell swings
- 10 side squats (5R/5L)
- 5 rolling sit ups w/ reach
Then complete 3-5 reps of each movement in the workout.
Workout of the Day
Complete 5 rounds of 40 seconds on, 20 seconds off of:
- Shuttle runs (10m)
- Chin ups
- Kettlebell swings
- Russian twist
- 1 minute max jumping lunges
- Standing quad stretch – 30 sec/side
- Ragdoll (5 second hold) to overhead reach – 10 reps
WOD Notes: Click here for a video explanation of today’s workout. We’re doing a movement that we haven’t used in an at-home WOD yet – 10m shuttle runs. Don’t worry too much about accuracy – you can pace off 10 steps and count it as good enough! If you need an indoor-friendly sub you can run stairs for 40 seconds or do any SPRINT cardio of your choice (jump rope, burpees, box jumps, rowing, etc.) For chin ups, if you don’t have a pull up bar, sub two-arm curls with your KB/DB/barbell. The KBS can be Russian or American… athlete’s choice. Russian twists can be done with a weighted object in the 10-25# range. Post to comments: Total reps of each movement, modifications. (It’s also okay if you don’t keep track today… just go hard!)
SYLB Notes: Thank you to everyone who participated in the Support Your Local Box fundraiser! We received $500 which we are using to stock up supplies for the gym re-opening, including disinfecting wipes, hand sanitizer, extra soap and paper towels, etc. Everything is in short supply right now but we hope the back orders will be fulfilled by the time we can reopen!
Burpee Hour Results: Shout out to our Burpee Hour finishers! Swetha (300+), Dan E (603), Robbie (602), Dan R (564), and Boelker (980 cal row). Joe – spectated (Rx)!
Community Notes: Happy birthday Ryan S!