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Fitness at the keyboard

Workout of the day 06/30/2021

6/29/2021

0 Comments

 
21-18-15-12-9-6-3 reps for time of:
​Sumo-deadlift high pulls
200-meter run
65lb/95lb

At Home WOD:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift high pulls 
200-meter run

Use a loaded backpack or water jug for the highpulls, and reduce the distance on the run so that it can be completed in under 90-seconds.

Post scores and modifications to comments

0 Comments

Workout of the day 06/29/2021

6/28/2021

1 Comment

 
5 rounds of:
2-minutes of GHD Hip Back Extensions
2-minutes rest

At Home WOD:
5 rounds of:
90-seconds of arch rock rocks or arch hold
90-seconds rest

score is total reps of arch rocks completed or seconds of arch hold held.

Post scores and scaled options used to comments.



1 Comment

Workout of the day 06/27/2021

6/27/2021

0 Comments

 
Complete as many rounds as possible in 20-minutes of:
50 Single-under
10 Pull-ups
20 Dumbbell Push presses
20lb/35lb dumbbells

At Home WOD:
20-minutes of:
40 tuck jumps
10 bent over rows
20 push presses
-use a back pack or other household object as needed. Keep light and intense with constant movement.

Post scores and modifications used to comments.


0 Comments

Workout of the day 06/26/2021

6/26/2021

0 Comments

 
5 rounds for time of:
21 push-ups
7 overhead squats

W: 75lb
M: 115lb

At Home WOD:
5 rounds of:
21 push-ups
15 overhead squats
-use a dowel or pvc pipe, squat to a target or chair as needed

Post scores and scaling options used for todays workout to the comments.
0 Comments

Workout of the day 06/25/2021

6/25/2021

0 Comments

 
For Time:
1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
​400m run

sub rowing or another monostructural exercise as needed. Scale distances to suit your needs.
​
At Home WOD:
1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
400m run

Reduce the distance of each run by a half or more as needed.

Post scores and scales to comments. 
0 Comments

Workout Of The Day 06/15/2021

6/14/2021

1 Comment

 
50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

M: 24kg kettlebell
W: 16kg kettlebell

At Home WOD:

30-25-20-15-10


Sumo-deadlift-high-pulls (performed with broomstick, water jug, PVC, etc.)
Sit-ups

Post scores in comments, including scales and modifications
1 Comment

Workout Of The Day 06/07/2021

6/6/2021

1 Comment

 
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

M: 70lb dumbbell, 15ft rope
W: 45lb dumbbell, 15ft rope

At Home WOD:

For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

Perform snatches with PVC pipe, water jug, etc.

Post scores to comments, including scales and modifications
1 Comment

Workout Of The Day 06/06/2021

6/5/2021

1 Comment

 
21-18-15-12-9-6-3 reps for time of:

Double-unders
Bike (calories)

At Home WOD:

21-15-9-3 reps for time of:

Jump rope
Bike (calories)

Post scores to comments, including scales and modifications
1 Comment

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