Daily WOD – Jun 6, 2020

At-Home Workout #85

Warm Up

  • 400m run
  • 5 rag doll to reach
  • 5 inch worms
  • 10 dead swings
  • 10 plank shoulder touches
  • 20 high knees
  • 20 butt kicks
  • 20 hollow rocks (10 up/10 down)

Workout of the Day

Complete 10 rounds for time of:

  • 10 KB/DB muscle snatches (5R/5L)
  • 10 push ups
  • 10 sit ups

At the end of the 5th round, run 1 mile, then continue rounds 6-10.

Cool Down

  • Seated twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If your 1 mile time is longer than 10 minutes, consider scaling to 1200m or 800m. There will be a 30 minute cap on the workout.

Schedule Notes: We have two Outdoor WODs tomorrow – at 8:00 and 9:00am. We’ll wrap up the first class by 8:50; please clear your cone by 8:55 so the second class can get set up. 9:00am class, please wait by your vehicles until there is an open cone for you. Thank you!

Daily COVID Note: During the yellow phase, coaches will wear masks when leading Outdoor WODs. Members are welcome to wear masks but are not required to. Please maintain minimum 6′ distances and do not share equipment. Athletes are allowed to access the building to use the bathrooms; leave the bathroom lights on and doors open when not in use to maximize ventilation.

Community Notes: Happy birthday Franco and Cate S!

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This Post Has 7 Comments

  1. 21:33 RX
    …hot and sticky at the outdoor WOD!
    Thanks guys!

  2. 25:37 – 25 lb bd. Great workout even though it wrecked me! Thanks for the support today!

  3. 25:41, 30#

  4. Brother-in-law drug me out for a 10.2mi trail run at Valley Green this AM. I’m the guy with the shirt on in the pool.

  5. “Big Floyd” (https://wodwell.com/wod/big-floyd/)
    For time:
    * 800m run
    * 25 DB deadlifts + 25 burpees
    * 800m run
    * 25 DB squat cleans + 25 burpees
    * 800m run
    * 25 DB push presses + 25 burpees
    * 800m run
    * 25 DB clusters + 25 burpees
    * 800m run
    ** Cash in: Research, educate yourself on racism and the black lives matter movement.
    ** Cash out: Learn, listen, donate, sign petitions, vote.
    I subbed 50 double unders for the burpees and added 25 ab exercises each round
    37:16

    1. Faith thanks for posting

    2. [Nik] Great job Faith, that looks like a doozy. I love the cash-in.

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