Daily WOD – Jun 7, 2020

Bill, 8am Outdoor WOD
Coach Kehl and his trail run crew

At-Home Workout #86

Warm Up

  • 25 single unders
  • 10 runners lunge (5R/5L)
  • 25 single unders
  • 10 deep lunge w/ twist (5R/5L)
  • 25 single unders
  • 10 reverse lunges (5R/5L)
  • 25 single unders
  • 10 DB/KB goblet squats (slow)

Workout of the Day

On a 3 minute clock, complete:

  • 250m one-arm farmer carry
  • Max reps weighted box step ups

Rest 1 minute and repeat for a total of 4 rounds.

Cash Out:

  • Max reps strict pullups or max duration dead hang

Cool Down:

  • Piriformis smash w/ lax ball – 30 sec each side
  • Forearm smash w/ lax ball – 30 sec each side

WOD Notes: Click here for a video explanation of today’s workout. Your goal should be to complete each farmer carry with one arm, alternating rounds. However, if you can’t hang on for the full 250, we’d rather you switch arms than stop altogether… since stopping will eat into your step up time!  During the box step ups, you can hold the DB/KB any way you want; we’d recommend a one-arm rack position. Alternate legs each rep. Post to comments and/or SugarWOD: Total number of box step ups completed across all 4 rounds, weight used.

Equipment Notes: If you’re coming to the Outdoor WOD,  remember to bring your jump rope, KB/DB, and lacrosse ball. Also, bring a box if you have one at home, otherwise our house boxes will be available for use.

Community Notes: Happy birthday Ryan McGee!

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This Post Has One Comment

  1. 19 reps, (35# KB)
    2 barely tolerable pull-ups.
    Pictured: what a version of this WOD might look like with a squirming 20# baby.

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