Daily WOD – May 18, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 18. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #66

Warm Up

  • 400m run
  • 10 rolling sit ups
  • 10 spiderman lunges (5R/5L)
  • 10 push ups

Then 3 rounds of 20 seconds on, 10 seconds off:

  • KB/DB Russian swings
  • KB/DB 2-arm push presses
  • High knees

Lacrosse ball thoracic mash (45s/side)

Workout of the Day

In 1 minute complete:

  • 20 air squats
  • Max reps one-arm DB/KB push presses in the remaining time.

Rest 1 minute and repeat for 10 rounds.

Cash Out

  • 400m sprint

Cool Down

  • Piriformis lacrosse ball mash (1 min/side)
  • Lumbar lacrosse ball mash (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy to 1-arm push press, feel free to switch to 2-arm push presses. If going overhead doesn’t feel good, you modify to 1- or 2-arm floor press. Post to comments: total reps, weight used, modifications, and 400m sprint time!

Community Notes: Happy birthday Tim Coll!

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This Post Has 28 Comments

  1. Squatted to an 18 box, 45# barbell 132 reps, cashout 200 single unders

  2. Results:
    6:00 AM
    Murray 155 reps (50#DB), 1:36
    John 126 reps (60# DB), 1:12

    4:00 PM
    Nik 189 reps (35KB), 1:34
    Whit 209 (1/2 8# DBs, 1/2 two arm 35#KB), 1:45

  3. 196 reps (35# KB)

  4. 2 mile warm up run with the pup
    Jenn – 100 reps @ 45# barbell
    Chris – 171 reps @ 22lb kb

  5. 120 reps – 2 arm push presses 50# DB
    1:46 on the cash out.

  6. 200 1 arm PP reps (100R/100L) – 35# DB
    2:20 cash out

  7. 178, 30#db
    400m – 1:46

  8. 155 @53#’s

  9. Glad to see the blog back up!
    35# KB – 258…my hair was on fire! 😉
    No run – PR’d my bench press! 170# 👍

    1. Congrats on the PR!

  10. 178 total reps. 35 DB.

  11. 253 – 15lb DB
    1:35 400m run

  12. 25# DB
    Squat to 14 inch box
    158
    Cash out ehhhh- r 2 m

  13. Liz – 132 reps (25# DB)
    Sean – 127 reps (60# DB)
    Built a new squat rack this weekend!

    1. this makes me so happy

  14. 800m (total) 50lbs wreck bag walk
    97 Wreck bag push presses (getting that thing up is a b@&*%)
    Sprint time 2:28 but in my defense there’s a pretty good sized hill on that 400m.. Also in my defense I’m built for power, not for speed.. And my speeds are slow and slower 😂

  15. Erin – 191 (35# DB)
    Boelker – 251 (35# DB, Vest)
    (Guess whose shoulder works again…?)

    1. [Nik] I’m so excited for your return!

  16. 90 – 65lb barbell
    400m – 1:53
    Not being able to drop the bar was challenging, but I’m glad I went for 65 😃😃

  17. Well that was a sweaty one in the garage, can’t wait until it’s humid and hot… 75# push presses. Lowest round @ 12. Highest round @ 14. 130 total reps. Sprint @ 1:29 (and almost got mauled by a terrier).

  18. Marsha-15# DB-104 reps-400m row-2:20
    Jeff-35# DB-202 reps-2:02 cash out

  19. Happy Birthday, Tim!

    6PM OUTDOOR WOD RESULTS:
    Eric 130 (60 DB)/ 1:30
    Hannah R. 144 (18 KB)/ 1:23
    Dave W. 198 (25 KB)/ 1:14
    Iggy 202 (50 DB)/ 1:05
    JT 201 (35 DB)/ 1:30
    JV 135 (50 DB)/ 1:08
    Kyle E. 209 (52.5{89}/40{120} DB)/ 1:31
    Jon Z. 190 (44 KB)/ 1:18
    Curtis 104 (53 KB)/ 1:34
    Melissa 120 (35 DB, two-arm)/ 1:31

  20. 169 w/ 35# DB
    400m sprint

  21. 163 reps with 45# BB
    No sprint but slow run

  22. WOD for May 12th kept coming up.. Must’ve been fate.
    15:52
    22#
    30 Jacks

  23. Erik – 75# BB – 114

  24. 157 reps w/ 65lb barbell
    No run today but lots of stretching and rolling

  25. A day late and a $ short. ☺️
    Rich 40# DB 239 reps
    Jimena 17.5 # DB 227 reps

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