Daily WOD – May 16, 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 #64

Warm Up

3 rounds of:

  • 20 backwards lunges in place, unweighted (10R/10L)
  • 20 mountain climbers
  • 50 single unders


  • 10 KB/DB sumo deadlift high pulls
  • 10 KB/DB swings
  • 10 KB/DB thrusters

Workout of the Day

Complete 30-20-10 reps for time of:

  • DB/KB snatch

Complete 50 double unders after each set

Immediately into

  • 30-20-10 DB/KB goblet squats

Complete 50 double unders after each set

Cool Down

  • Standing quad stretch (30s/side)
  • T-spine twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If you aren’t comfortable with KB snatches, modify to 2-arm American KBS or 1-arm Russian KBS. For the DU, you’re shooting for about 1 minute of intense cardio. You can reduce the number, modify to 2xSU, perform 35 jumping jacks, or pick a cardio of your choice.  Post to comments: time, weight used.

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