Daily WOD – Jun 11, 2020

Sunrise WOD

At-Home Workout #90

Warm Up

Complete 2 rounds of 30 seconds at each of the following stations:

  • Single unders
  • Alternating reverse lunges
  • Downward dog calf stretch 
  • Sit ups
  • Two-arm KB/DB row

Then complete 5-10 reps of every movement in the workout.

Workout of the Day

Complete for time:

  • 50 double unders 
  • 50 KB/DB deadlifts
  • 50 double unders
  • 50 KB/DB goblet squats
  • 50 double unders
  • 50 Russian twists (25R/25L @ 5-25#)
  • 50 double unders
  • 50 one-arm KB/DB bent-over row (25R/25L)

Cash Out

  • Max duration handstand hold (sub: plank or downward dog)

Cool Down

  • Wall calf stretch (30s/side)
  • Crossover hamstring stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Pick a scale for DU that allows you to complete each round in 45-90 seconds. For the Russian twists, focus on range on motion! Use any at-home object in the 5-25# range. Post to comments or SugarWOD: Time for the WOD and time for the handstand hold (note what version you did).

Schedule Notes: The forecast calls for scattered thunderstorms from 3am – 3pm. We’ve decided to hold the 6am and 12pm classes by Zoom. Link is on the right hand side of the blog or click here. Passcode ICASTRONG. If you haven’t tried a Zoom class yet, it’s more fun than you think! The 4pm and 6pm classes are still scheduled for the parking lot. We hope to see you there!

Community Notes: Happy birthday Marissa W and Adeline!

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