Daily WOD – Jun 21, 2020

At-Home Workout #100

Warm Up

  • 400m run
  • 10 runner’s lunges (5R/5L)

With a broomstick or PVC, complete the following:

  • 12 muscle snatches
  • 12 power clean to push presses
  • 12 front squats
  • 12 behind the neck presses
  • 12 overhead squats

Then 3-5 reps of each movement in the WOD

Workout of the Day

Complete for time, in order:

  • 100 KB/DB two-arm chest press 
  • 100 reverse lunges (sub: air squats)
  • 100 KB/DB two-arm bent-over rows
  • 100 sit-ups
  • 100 KB/DB one-arm thrusters (50R/50L – any order)

30 minute time cap

Cool Down

  • Standing quad stretch (45 sec/side)
  • Crossover hamstring stretch (45 sec/side)

WOD Notes: Click here for a video explanation of today’s workout.  This is a chipper style workout, meaning all movements must be completed in order. Post to comments or SugarWOD: time, weight used, modifications.

Equipment Notes: If you are coming to the Outdoor WOD (@ 10am), remember to bring a broomstick or PVC for the warm up! A jump rope can also make do in a pinch. A rolled up towel or sweatshirt could work as a sub for an abmat.

Community Notes: Happy birthday Steve M! And happy Fathers’ Day to all the ICA dads!

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