At-Home Workout #78
Warm Up
1 time through:
- 400m run
- 10 broomstick dislocates
- 10 broomstick around the worlds
- 10 broomstick overhead squats
2 rounds of:
- 15 Romanian deadlifts
- 10 Reverse lunges (5R/5L)
- 10 KB/DB thrusters (5R/5L)
Then perform 4 reps of each movement in the WOD.
Workout of the Day
Complete for time:
- 30 KB/DB deadlifts
- 30 KB/DB goblet squats
- 30 KB/DB 1-arm hang muscle snatches (15R/15L)
- 30 KB/DB 1-arm hang (squat) cleans (15R/15L)
- 30 KB/DB 1-arm reverse overhead lunges (15R/15L)
Complete 5 box jumps at the start of each minute (including t=0!).
Cool Down
- Standing quad stretch (30s/side)
- Samson stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. If you are not comfortable with KB snatches, you can sub 1-arm Russian KBS. Post to comments and/or SugarWOD: time, weight used, modifications.
Equipment Notes: If you’re coming to either of the Outdoor WODs, remember to bring a broomstick. Also, if you have a box, bring it! We will loan our house boxes to those who need one.
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8:25, 35# KB
24′ step-ups
Added 800M to the front and back of the WOD
Happy to be back! 10:27 15# DB
30’ jump
+2 miles after
18:55, 35# KB for all (made for a tough 2nd half haha)
20” (whatever the benches are at Reeves Park)
24:28
20#
First time since surgery stepping on something higher than the step in our garage!
Unweighted lunges
23:57
Deadlifts 115#
Front squats 85#
Hand snatch 30# DB
Hang clean 85#
Reverse lunges not overhead 30# DB
100 step-ups
7.03 mile run. 30k in May plus. Challenge complete. Legs done!
It’s…… ALIVE!
11:52x 35# KB, subbed russian swings for hang muscle snatches