Daily WOD – May 13, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #61 

Warm Up

1 time through:

  • 250m run
  • 20 high knee skips
  • 20 butt kicks
  • 10 deep lunge w/ twist
  • 10 lateral lunges (5R/5L)

3 rounds of:

  • 5 burpees
  • 7 box jumps
  • 9 sit ups

Downward dog calf stretch – 1 minute

Workout of the Day

Complete for time:

  • 40 box jumps
  • 800m run

Rest until the 10 minute mark, then complete:

  • 60 air squats
  • 800m run

Rest until the 20 minute mark, then complete:

  • 80 bicycle crunches (40/side)
  • 800m run

Cool Down

  • Box piriformis stretch – 1 minute/side
  • Ragdoll – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. If you can’t run, today would be a great day for a heavy farmer’s carry or sled drag, or sub any cardio in the 3-4 minute range. Post to comments: time for each round, box height, modifications.

Blog Notes:  We’ve learned that our website issues are related to widespread GoDaddy server issues. We’re hoping for a fast resolution, but we really don’t have an ETA. We’ll continue to email the workouts to all members until the website is fully functional again. In the meantime, if you can’t post your results to the blog, email them to us and we’ll get them posted when the website is working again!

Outdoor WOD Notes: (1) We can supply boxes for most athletes attending the outdoor WOD, but if you have one at home please bring it. (2) For those in need of a mat/carpet for the outdoor WODs, we tested out a few and found this one to hit the mark. It also comes in 2’x8′ for our taller athletes.

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