At-Home Workout #55
Warm Up
1 time through:
- 400m run
- 5 inch worms
- 20 arm circles (5R/L, forward/backward)
- 20 jumping jacks
3 rounds of:
- 8 broomstick behind-the-neck presses
- 8 broomstick overhead squats
- 40 single unders
Door frame calf stretch (1 min/side)
Workout of the Day
Complete 10 rounds for time of:
- 30 double unders
- 10 one-arm DB/KB overhead squats (alternate arms each round)
Cash Out
- 3x 10R/10L “Jane Fondas” in side plank on knee
Cool Down
- Crossover Shoulder Stretch (30s/side)
- Standing quad stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. A 1-arm OHS is a challenging movement; if you’re not comfortable performing them, modify to 10 one-arm front squats + 5 one-arm push presses per round. Sub options for double unders include: 2x single unders, 100m sprint on the rower, or 20 jumping jacks.
Community Notes: Happy birthday Jesse Sy!
Meat Order Notes: We’re placing another meat order through Rineer Family Farms! Details below:
- 1/8 Cow (~50#, $395) – consists of half roasts and steaks, half ground. LIMITED SUPPLY
- 1/2 Hog (~60#, $350) – ground pork, sausage, chops, roasts, hams.
- Chicken (~40#, $195) – various cuts and several whole chickens.
Most of the meat comes in reasonable size packages for food prep (1 to 3#) and an order takes up about half of a normal freezer. If you want to know that your protein came from a quality source, this is a great way to do it! You can fill out the order form by clicking HERE. Please have your orders in by this Friday, May 8 at noon; payment will be collected prior to delivery. There is a limited supply of beef, so we will contact you if Rineer can’t fill your order.
This Post Has 34 Comments
Results:
6:00 am
Murray 16:29 (95# bar)
Diana 10:36 (26# KB, 30 mountain climbers/rd)
6:00 AM – Yesterday’s WOD
Jimena 11:32 w/15# DB Wall Walks
Rich 11:18 w/30# DB HSPU
Todays WOD – TBD 🙂
Situps were just weighted Situps
11:36 52.5# DB (2” on heels)
Struggle!
50LBS was too much. Also
Went single from round 7. Was about 16 min and the en I forgot to stop the clock…
17:25 – 60 su, 20 lb db
14:32 (60# DB all rounds UB, dubs not UB)
12:59
2xsu
55# bar
12:00 PM Virtual WOD Rezzzzults:
Alexander W. 12:59 (44 KB FS+PP, 2xSU)
Nicole Weirich (née Comaskey) 15:07 (55 BB FS+PP, 2xSU)
Coach Kehlio 20:05 (125 BB OHS, 5/rd)
Shania Twain 10:42 (12 DB, JJ, FS+PP)
Eilish Eyelash 9:54 (12 DB, JJ, FS+PP)
JT…I mean Justin Timberlake…or Jenn Tav 12:49 Rx (35 DB)
Whit @ Pitt 10:55 (JJ, 35 KB FS+2-arm PP)
From Whit: What did 0 say to 8?
-Nice belt!
Ricky! You forgot our extra spicy ab cash-out a la Alexander
23:16
35# KB 1-arm OHS
2x SU 🤬💩
Jenn
Those OHS squats got spicy real quick but boy was it nice outside!! ☀️
16:13 (DU, 15# DB 1-arm overhead lunges)
Lots of online learning to do today so i did the following while listening in on the training:
2.86 mile walk in 43.36 min
followed by
1.7 mile ruck with 44# in 27:11
route included 130 feet of elevation change
Gotta say, i’m really starting to like rucking. Time to buy a vest because putting a 44#KB in a backpack is uncomfortable. and the backpack straps cut off the circulation to my arms.
18:08
10 rds
100m run
Empty bar OHS
Squats were probably too light but I ran voluntarily so it balances out 😋😆😆
It’s so nice out so I figured it was a good day to run 🏃🏻♀️
18:30
2 X SUs
20# DB
Mado- 13:58. DU and OHS w/ 45# barbell
Kelsey- 11:39 RX w/ 35# KB (all OHS unbroken, missed 3 rounds of DU)
Anybody else feeling calves from the 150 BJ this week?! 🤪
I did a 4 mile run today so I broke the WOD down to a shortened version:
10 rounds of:
5 1-arm squats (yikes) w/ 10# DB
2 SU followed by 1 DU x 15
Did not keep track of my time on this one
Time 24:48, subbed SU x2, 30# KB. Went back to the basics, squatted to a 24in box kept a slow and controlled pace to maintain my form throughout
2 mile warm up run
Jenn: 16:10, 2x SU , 22# KB FS
Chris: 15:31, 30 jumping jacks, 22# KB FS
Completed NFT, lower back cramped up the entire workout
2xSU and 25# DB
10 Rd (OHS and pull-ups)
6@ 35#
4@ 65#
22:00
17:05 35# bar overhead squats. 2X single unders.
13:24
60 SU
10 Front Squats + 5 Push Presses (35# DB)
Went back and did “Kelly”. 400m run, 22” retaining wall jumps and 35# Kb thrusters. 27:14.
Did 30 jumping jacks and BB OH squats – 9:32
22:27
2 x singles
10 x 50lbs wreck bag front squats
10 x knees to elbows
I think Kelly is still sticking with me a little bit my energy is still pretty shot.. Or my body is just in shock at the wreck bag right now 😂
Also did the 400m wreck bag carry on my back out and back
16:31
100m
25# kB fs then PP to 14” w band around knees
21:29. 2x SU and 35# OHS. So 35# was probably a little too heavy. That and ankle mobility made this one super challenging, but fun!
Marsha-15- DB-20 12″ Step up/rd, 10 squat, 5 push press-17:45
Jeff-35# DB-2x SU, 10 squat, 5 pushpress-14:57
19:15
2x Single unders
Rounds 1-5, 10 reps thrusters (45#bar)
Rounds 6-10, 6 reps thrusters (45#bar)
I had to decrease reps my wrist hurt so bad.😩 Been a while since I’ve used a bar…
Erik 2x SU, squat empty bar – big depth issue, 14:30
Sara 2x SU, air squat, 14:38
Jimena. 20:28. 15# DB, 60 SU
Rich 18:57 40# Racked DB, 60 SU
16:26 26# SU