At-Home WOD #60
Warm Up
1 time through:
- Run 400m
- 10 broomstick dislocates
- 10 broom stick around-the-world (5 each direction)
3 rounds NFT of:
- 10 broomstick hang muscle snatch
- 10 broomstick overhead squats
- 40 single unders
Then complete 3-5 reps of each movement in the workout
Workout of the Day
Complete 4 rounds for time of:
- 20 single-arm KB/DB power snatch (10R/10L)
- 40 double unders
- 20 single-arm KB/DB overhead reverse lunges (10R/10L)
- 10 burpees
Cash Out
- Death by push-ups. 10 minute cap. Beginners start at 1; intermediate start at 6; advanced start at 11. (55/105/155)
Cool Down
- Childs pose – 2 minutes (1 min regular, 30 sec arm cross-under, each side)
- Door frame pec stretch – 30 seconds/side
WOD Notes: Click here for a video explanation of today’s workout. If you’re not comfortable going overhead, you can sub power cleans for the snatches and front rack lunges for the OH lunges. Sub for DUs is 2xSU or 30 jumping jacks. Lastly, burpees can be modified to plank burpees or star jumps. Post to comments: Time, weight, modifications. Death by push ups – total push ups.
Outdoor WOD Notes: BYO KB/DB, jump rope, and broomstick or PVC! We also recommend a mat of some sort to protect your jump rope on DUs and your hands/knees on burpees. Some ideas include: an old yoga mat, a small indoor/outdoor carpet, or a piece of lauan plywood.
This Post Has 9 Comments
6:00 am
Swetha 18:32 (30# DB, band pu, 2xsu), 5 banded push ups/rd
Murray 18:18 (50#, front rack lunges), 6-13 push ups
Awesome work this morning! Get those triceps yoked, this is my kind of cash out!
DE, I presume you’ll be starting the death by at 25?
No workout for us today.
Took the dog for two walks that cumulated to almost 5 miles
13:42
15# KB for power snatches & reverse lunges
SU x 2
Cash Out – 1-8 every 30 seconds, 9-10 1 minute each
22:10
Hang power snatches -45# bar
DU
OH Lunges 45# bar
Burpees
45# was heavier than I expected 😬
Cashout – I got through 6->13
4 Rounds at 17:34, 35# DB and 20 really broken dubs per round. 6 Rounds at 26:30ish. Did Death by… at increments of 5 and capped at 20 per round, nice burn though.
16:24
Hang power snatches and OH lunges with the 33 lb bar
40 jumping jack instead of DUs
18:30 WOD
35# and 2x su
Cashout
Started @ 6 and made it through 12, 85 total
2.5mi run in the morning
Did yesterday’s WOD…and took waaaaay too long. 125# thrusters for reps is at the edge of my limit, haha.
Today was not a quick day for me. 23:44 35#DB for power snatches and 15# KB for overhead reverses lunges. And 2X single unders.