8
Feb
Last home wod?
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!
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.
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!
Who needs weights when you have chicken broth!
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)
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 🙏
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!
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!
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 😂😂😂
Playing catch up
53 birthday burpees. Yay!
WOD
50 pushups
Tabata front squats 50# kB
50 pushups
88 squats total. 11 average
9:14
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
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!
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!!