Daily WOD – May 14, 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 #62 

Warm Up

400m run

With a broomstick, complete:

  • 10 muscle clean and press
  • 10 back squats
  • 20 jumping jacks
  • 10 power clean to push jerks
  • 10 front squats
  • 20 seal jacks
  • 10 squat clean to split jersk
  • 10 overhead squats
  • 20 crossover jacks

Workout of the Day

At-Home “Grace”

  • For time, lift 4050/2850# from the ground to overhead. Refer to WOD Notes for details.

Cash Out

  • Tabata crunches

Cool Down

  • Hamstring crossover stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. “Grace” is a CrossFit benchmark that consists of 30 reps of a power clean & jerk at 135/95#. The total weight lifted is 4050/2850#. For our at-home version, you can use any weighted object and lift it as many times as you need to in order to reach that total. If you are lifting an “odd object” (i.e., anything other than a barbell, kettlebell, or dumbbell), we recommend scaling to 2/3 reps.

Use the table below to help you figure out how many reps you need to complete with your DB/KB or odd object. For example, if you would typically do Grace at 115# but currently have a 40# DB, you would perform 87 reps. If you have questions, text your coach! There is a 10 minute time cap for this WOD. 

 

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