Daily WOD – Jun 14, 2020

Movie Night ❤
The unofficial Saturday 10am 😂

At-Home Workout #93

Warm Up

  • 400m run
  • 5 ragdoll to reach
  • 10 spiderman lunges
  • 10 side lunges
  • 10 runner’s lunges
  • 20 leg swings (10R/10L) 
  • 15 squats (5 regular, 5 wide, 5 narrow)

Workout of the Day


  • KB/DB goblet squats
  • Shuttle runs (10  yds)
  • KB/DB Romanian deadlifts
  • Squat hold w/ KB/DB in rack position (4R/4L)

Rest 1 minute between Tabatas.

Cash Out

  • Side plank hold (1 min/side)

Cool Down

  • Wide stance ragdoll (1 minute)
  • Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. A Tabata is 8 rounds where you perform a given exercise for 20 seconds, then rest for 10 seconds. For this WOD, you’ll do a full Tabata of squats, then rest a minute before starting a Tabata of shuttle runs, then Romanian deads, then squat holds.  If you’re doing this on your own, we definitely recommend a Tabata timer. Many of use an app called WOD Timer, or YouTube has several Tabata timer songs such as this one. Post to comments or SugarWOD: Total reps for each of the first 3 Tabatas. 😀/ ✔/ 💪/ “complete” for the last Tabata.

Re-opening Notes: For those who didn’t hear, Chester County is not ready to go Green on June 19. Our new target re-opening date is June 26. We’ll be sending out an email in the coming days with more information about changes to our facility and membership structure. Keep your eyes posted – a response will be required!

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