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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Last home wod?

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Warm-up – DO IT.
Bent Over Rows – if you have a weighted implement, use it. If not, move on to the workout. Keep the back flat in a good morning position, and pull the weight up to the body. Keep reps controlled with ZERO body movement.
Thrusters/Goblet Squats – Use the weight if you have it. Something you can do each round unbroken. Barbell would be 95/65# for brown. Scale down from there. If you don’t have an object, find one (kitty litter, dog food, etc.)
Russian Twists – Use a plate or odd object. These are 2-count. If you find you have too much rest, slow them down.
Skipping/Penguin jumps – all out for the minute. See how many reps you can get each time.
See you all soon!

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12 Responses to “Last home wod?”

  1. Bent Over Rows
    4 sets of 8 reps
    2×35# DB’s

    WOD @ Brown
    EMOM for 18 min
    Min 1 – 15 Thrusters – 1×35# DB
    Min2 – 20 Russian Twists (2-ct) -20# MB
    Min 3- Max Skipping

    This was not as easy as it looks. Had started the thrusters with 2 DB but after 1 round did 1. RT nearly took the whole minute. Skipping I tried DU’s for the first few rounds then regular single unders.
    Main thing is to control your heart rate and don’t forget to breath all the way through.

  2. Bent Over Rows
    4 sets of 8 reps
    2×30# DB’s

    WOD @ Blue
    EMOM for 18 min
    Min 1 – 12 Thrusters – 1×30# DB
    Min2 – 20 Russian Twists (2-ct) – Costco chicken broth multi-pack (6-7 lbs)
    Min 3- Max Skipping SUs

    Thanks Kevin!

  3. W+M

    Bent over rows: 4sets x 8reps
    75#,95#,125#,135#

    EMOM for 18 mins
    Min 1 – 12 goblet squats (40#db)
    Min 2 – 15 Russian twists (2counts) 25# plate
    Min 3 – max penguin jumps (double taps)

  4. Bent Over Rows
    4 sets of 8 reps
    2×20# DB’s

    WOD @ Brown
    EMOM for 18 min
    Min 1 – 15 Thrusters – 20# DB
    Min 2 – 20 Russian Twists (2-ct) -20# DB
    Min 3- Max Skipping – singles

    53 birthday burpees

    Let this be the last At Home WOD 🙏

  5. Warmup & Mobility

    Bent Over Rows @ 30#
    4 sets of 8 reps

    WOD EMOM 18 Min.
    Min. 1 – 12 Thruster @ 20#
    Min. 2 – 20 Russian Twist @ 20#
    Min 3. – Single Hip Taps

    150 skips per round. This WOD was no joke!

  6. 35 Minute Yoga Session

    Bench Press
    4 sets @ 75lbs

    EMOM for 18 Minutes
    Min 1 – 15 Thrusters set of 20#DB
    Min 2 – 20 Russian Twists (2 count) #20
    Min 3 – Penguin Jumps

    Cashout – 5 Minute Plank

    High Five!

  7. Bent Over Rows 4 sets x 8
    35(WU) 50-55-60-65

    EMOM for 18 mins
    Min 1- 10 Thrusters (35#)
    Min 2- 15 Russian twists (10#)
    Min 3- Max singles

    Hahahaha so I should really reread the WOD before I do it 😂 I did Max every thing lmao

    Thrusters 14-10-10-8-9-8
    Russian Twists 25-30-30-30-27-28
    Singles 110-129-121-89-94-100

    Well I guess I got some extra reps in that one 😂😂😂

  8. Playing catch up

    53 birthday burpees. Yay!

    WOD
    50 pushups
    Tabata front squats 50# kB
    50 pushups

    88 squats total. 11 average
    9:14

  9. Typed a big long post of my weights and comments but… WordPress ate it. Moral of the story, did the WOD 🤣. Thrusters still wind me like nothing else and it was very gross and sweaty! Perfect last red WOD

  10. Bent Over Rows
    4 sets of 8 reps
    45-65-75-95

    EMOM for 18 min
    Min 1 – 15 Thrusters – 75#
    Min2 – 20 Russian Twists (2-ct) -25#
    Min 3- Max Penguin Jumps

    Thanks Kevin!

  11. Did it day late! Couldn’t get to the gym today so one more at home.

    Bent over rows
    4 sets x 8 reps

    EMOM for 18 min
    Min 1 Thrusters w/ 25# DB
    Min 2 20 Russian Twists – 10#
    Min 3 penguin jumps (80-60-65-67-70-80)

    Sweaty!!

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