Monday, March 23, 2020

At Home WOD

Warm-up

EMOM for 5 Minutes:

5 Push-ups

10 Air Squats

15 Jumping Jacks

WOD

10 Rounds of:

Shuttle run (25’ feet out and back, 50’ feet out and back, 100’ feet out and back)

10 Burpees

or

10 Rounds of:

50’ Bear Crawl or 30 Mountain Climbers 

10 Burpees

16 thoughts on “Monday, March 23, 2020”

  1. At home WOD
    23:06*

    *Only used the paved part of my drive which is 30’. I did 4 X out & back each round (240’)

  2. Warm up

    WOD
    10 rounds of 50 ft bear crawl & 10 burpees
    20:36

    100 sit-ups

    Maybe I’ll get better at burpees during this time…

    Let us know if anyone needs anything!

  3. Jeremy Fullingim

    Did a noon day between classes workout.

    Did warm and WOD rx as written above. Did the shuttle version. We measured this out. Did this with all our kids minus 2 toddlers
    – WOD: 19:30
    – post WOD assault bike calorie Tabata program- 52 cals.

  4. Quarantine kickoff by S.C.
    3 RFT:: (Male/Female)
    -400m Run (measured)
    -20/15 Goblet Squats (45# Kbell)
    -15 skier jumps (over gymnastics balance beam)
    -10 DB Snatches (25# DB)
    —rest 2 minutes—
    -50/40 KBell swings
    -20/10 Strict DB Press
    -4 rounds Suicide Run (25yards/50yards/75yards – approximately)

    Me: 18:40 – 2:00 = 16:40
    Jen: 19:41 – 2:00 = 17:41
    Finley (5#KB/DB): 18:02 – 2:00 = 16:02

  5. Saturday’s AHW:

    Tabata Push-ups: 14,12,15,12,11,9,9,8

    Tabata Sit-ups: 10,10,9,9,8,9,8,8 (slower due to back)

    Tabata Squats: 11,13,12,14,11,14,12,13

    Tabata jump rope singles: 35,40,35,32,33,38,35,38

  6. CF Huntsville AHW w/35# dumbbells
    30 Thrusters
    100 DUs
    25 Thrusters
    80 DUs
    20 Thrusters
    60 DUs
    15 Thrusters
    40 DUs
    10 Thrusters
    20 DUs
    16:39

    Had my jump rope snap on DU 78/100 so paused time and changed out cable

    Tabata Abs

  7. 3 RFT
    50 alt pistols. I went to a 15in target
    7 ring muscle ups with green band under bottom
    10 hpc @155lbs
    Time=17:22

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