At-Home WOD #57
Warm Up
- 2 minutes cardio of your choice (run, row, jump, run stairs)
- 10 scap push ups
- 10 2-arm bent over rows
- 20 sit ups
Then 6-5-4-3-2-1 reps of:
- KB/DB high pull
- KB/DB two-arm push presses
- Mountain climbers (each side)
Workout of the Day
Complete 6 rounds for time of:
- 20 one-arm KB/DB swings (10R/10L)
- 15 push ups
- 10 jumping squats
- 10 bent over rows (5R/5L)
Cool Down
- 10 scorpions (5R/5L)
- Figure 4 piriformis stretch (1 min/side)
WOD Notes: Click here for a video explanation of today’s workout. The push ups will be the most challenging movement in today’s workout for most people. Even when fatigued, the goal should be to get through the push ups in under 1 minute per round. Scale the reps or the movement (knees or elevated) as needed to meet the stimulus!
This Post Has 22 Comments
10:50 52.5#
We were a little delinquent today and shifted out workout 🤪
Mado- 18:33
6 rounds of-
– 20 KB swing (35#)
– 15 BJ (20”)
– 15 Push up on 4” plate
– 10 DB row (5 each arm w/ 40#)
————
Kelsey- 25:54
6 rounds of:
– 10 front squat unbroken (115#)
– 15 push ups (5 real/10 banded per round)
– 12 calorie row
– 20 GHD sit ups
10:17 – 10 lb plate swings, push ups, jumping squats and 45 lb barbell bent over rows
Missed yesterday’s WOD due to work , so did it today, did cleans only at 65# barbell , after warm up elbow was not feeling to good. 30# slamball subbed for burbies total of 4 rounds, I am trying to concentrate on form right now.. Coach Heather HELP 😎😎😎
9:36 – 26# KB
10:47
30#KB
Jenn 12:41 – 22lb kb, reset push ups
Chris: 12:52 – 22lb kb, knee push ups
20:58
32.4lb swings
Pushups
Med ball cleans 14lb
Barbell rows 55lb
I don’t know what I was doing bc my time is so much slower than all of you 🤣🤣🤣
9:35, 15# DB for swings & rows, knee pushups
12:32
30# DB
353 DB
35# DB* lol
10:06
35# kb 10 push-ups (some snake)
Alex – 11:35 – 44# RKB, 95# BB row
Nicole – 35# RKB, box pu. ✅
22:53
#53 kettlebell
45 strict and 45 inclined push ups
Jumping squats are my life
Bent over rows…..priceless
10:08, 30#
17:05
40# kB
35 # DB for rows
10 PUs on rounds 5-6
Results:
9:00 am
Murray 15:54 (70# KB, 2-arm)
Jameson 🙂
natalie 🙂
Kyle E. 11:15 (52.5 DB)
Megan S. 12:22 (35KB, N+3 push ups where N= number of whole rounds remaining)
Jenn T. 11:45 (35DB0
Steve Ko 11:40 (50DB)
Heather Stem 15:13 (35 KB)
Nik 9:45 (35 KB)
Ended up doing yesterday workout
6 rounds + 6
#45
15:46
25# KB swing
45# Barbell row
10 med ball cleans 14#
3 rds 15 push-ups
3 rds 10 push-ups
15:47
20# KB one-arm swing (10 each arm)
push-ups with band, to chair
10# med ball cleans @ 10 reps
25# DB bent-over rows
13:28
35# KB
12:26 35# DB