Daily WOD – May 11, 2020

At-Home WOD #59

Warm Up

  • 400m run
  • 8 spiderman lunges
  • 8 runners lunge
  • 4 inchworms in place
  • 20 high knees
  • 20 butt kicks
  • 20 arm circles (10 each arm, 5 forward/5 backward)
  • 15 squats (5 normal, 5 wide, 5 narrow)
  • 10 two-arm push press
  • 10 single-arm thrusters (5R/5L)

Workout of the Day

Complete for time:

  • 20 thrusters (10R/10L)
  • 250m run
  • 18 thrusters (9R/9L)
  • 250m run
  • … continue decreasing by 2 thrusters (1R/1L) until
  • 2 thrusters (1R/1L)
  • 250m run

Cash Out

  • 6 x 40 yard dash

Cool Down

  • Standing single-leg hamstring stretch – 30 seconds per side
  • Standing lat stretch – 30 seconds per side

WOD Notes: Click here for a video explanation of todays’ workout. If you choose to complete this workout with a barbell, we recommend 10–>1 reps at 135/95# (heavy!). If you can’t run, sub your preferred cardio in the 1-minute range. For those participating in our 30K in May challenge (see yesterday’s post for details), the warm up + workout + cash out adds up to 1.93 miles. You can count it as 2.0!

Schedule Notes/Outdoor WOD: We are very excited to announce the addition of an Outdoor WOD to our schedule! After consulting with local State Reps and the Phoenixville Police Dept, we’ve gotten the thumbs up to proceed with outdoor workouts in our parking lot. The Outdoor WOD will take place at 6pm Monday-Thursday, plus Saturday 9am and Sunday 10am. Here are the ground rules:

  • We’ll have cones set up 10′ apart and we ask that you stay at your cone throughout the workout (except when you’re running).
  • Before and after the WOD, please maintain safe (6′) distances as you chat with your friends.
  • In accordance with Pennsylvania DOH guidelines, face masks are recommended but not required.
  • BYO kettlebell/dumbbell. We also recommend a towel or yoga mat.
  • Classes are capped at 15 people. Please reserve your spot in Wellness Living. The late/no-show cancel fee will apply.
  • On bad-weather days, we’ll make the call at least 2 hours before class if we need to ditch the parking lot plan, in which case the WOD will be held via Zoom.
If you can’t make the 6pm Outdoor WOD or you prefer to stay virtual for the time being, we’ll continue to offer Virtual WODs on Zoom each week day at 6am, 12pm, and 4pm. If folks are enjoying the Outdoor WODs we will add more the schedule. We have no idea when we’ll be allowed back inside, but getting to meet as a group outside is an exciting step!
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This Post Has 27 Comments

  1. 16:30 – (treadmill, 135# BB)

  2. the cash out is perfect.

    1. [Nik] Did you crush it?!

      1. all were sub 5 seconds i would say!

  3. 13:55
    65# BB
    for cardio i did 100 x SUs, then 90 x SUs then 80 x etc.

  4. Warmup on treadmill 1.1 slow mile
    WOD: time: 29:58
    Modified a little:
    250m runs X 11
    Thrusters @ 75# X 10-9-8-7-6-5
    Then added wt to barbell and did:
    Thrusters @ 85# X 5-6-7-8-9

    10 X40 yards (not all of them full sprint..my right hamstring is very easy to tweet on sprints)

  5. 21:24 – 10 to 1 thrusters 55# barbell & 250m run, 10 to 1 slam balls 20# & deadlifts 55# Barbell

  6. 21:46 – 20 lb two arm thrusters 20, 18…

  7. 12 PM:
    Eilish 13:23 (12 DBs, 10–>1)
    Nicole W. 16:23 (55 BB, 10—>1)

  8. Nicole W. 65#*

  9. 18:30
    65# row

  10. 19:47
    15#DB
    Cash out

  11. 12 miles logged this morning on the SRT

    1. Why didn’t you just go all the way and do a half marathon? Just try not to go down the tow path if you don’t like running on larger stone gravel.

      1. haha noted. Thanks for the tip! Wanted to see if 12 was in the cards before I try for a half in the coming week.

  12. WOD time 29:53, subbed 250m run with 50 Su, 65# barbell squatted to 18in box, reps were, 10,9,8,7,6,5,4,3,2,1. Did have to take a couple second break between sets on the back 5.

  13. 27:19
    35# KB
    That WOD took a little bit of my soul…

    Cash out- 👎👎 but I did stretch

  14. 22:25
    55# barbell thruster
    250 R
    No cash out

  15. 22:46. 95# bar (descending from 10 per round). I’m pretty sure I did an extra round of 5… Changed cash out to 6×40 yard overhead walking lunges @ 25# to 70’s music.

  16. 20:40, 30#, cash out ✅

  17. Various Results – emailed to us b/c the blog is still intermittent!
    Nik & John – 22:34 (35/53#) No cash out.
    Shawn – 11:47 using a 35# DB.
    Christine G 22:25 (55# barbell thruster, 250 R. No cash out)
    Joe Sikora – completed the warm up (starting his comeback, slowly!)
    Kirsten – 29:08 (10–>1 wreckbag squats @50#)

  18. 16:49
    Jimena – 20# DB
    Rich – 40# push presses. (Working with pulled hamstring 😫)

  19. 2 mile warm up run
    Jenn – 33:41 – 45# barbell
    Chris – 33:41 – 22# kb

  20. 17:52
    25#DB Right
    10#Db Left

  21. Marsha-15# DB-20 burpee step backs instead of runs-21.44
    Jeff-65# BB thrusters-weight felt too light so I did 10 reps every round-20:16-Cash out at about 75% my legs were tight!

  22. 6 PM Outdoor WOD:
    * all used a DB
    Dan T. 14:37 (35)
    Jere 15:30 (30)
    Kyle E.18:21 (40)
    Kelsey 18:44 (35)
    Jenn 20:03 (35)
    Amy 20:21 (25)
    Sean B. 21:43 (55)
    Liz 20:38 (25)
    Lanna 21:09 (15)

  23. 18:17
    95# barbell…yeah!!
    1 min = 100 SU for sub
    No cash

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