Daily WOD – May 2, 2020

At-Home Workout #50 

Warm Up

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 30 squats (10 regular, 10 wide, 10 narrow) 

Then 2 rounds of:

  • 10 2-arm push press
  • 10 dead swings
  • 10 high pulls

1 minute calf stretch (30s each side)

Then complete 3-5 pistols and 1-arm push presses per side

Workout of the Day

Complete for time:

  • 400m run
  • 40 pistols (20R/20L)
  • 40 1-arm KB/DB push press (20R/20L)
  • 400m run
  • 30 pistols (15R/15L)
  • 30 1-arm push press (15R/15L)
  • 400m run
  • 20 pistols (10R/10L)
  • 20 1-arm push press (10R/10L)
  • 400m run
  • 10 pistols (5R/5L)
  • 10 1-arm push press (5R/5L)

Cool Down

  • Sit and reach – 2 minutes
  • Seated quad stretch – 30s/side
WOD Notes: Click here for a video explanation of the workout.  Pistols can be modified by limiting depth or holding onto a door frame. If you don’t feel stable on 1-leg, sub goblet squats. Post to comments: Time, push press weight, any modifications.
Burpee Hour: Coach Dave is hosting a Burpee Hour at 12:30 pm (today, Saturday) on Zoom!  For those of you wondering what a burpee hour is, you can probably guess.  The idea is to do as many burpees as possible in 1 hour (feel free to partner up and take turns). Afterward, order takeout from your favorite local restaurant as a recovery meal.  The idea was started by a Maryland CrossFit affiliate – read more about it here.  Please sign up in Wellness Living so we know who to expect, and sign into Zoom a few minutes early so you’re ready to start at 12:30.
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This Post Has 23 Comments

  1. 4 are already signed up for the Burpee Hour! Who’s next? Even if you just want to swing into Zoom to cheer them on, please do! “It don’t cost nuthin’!” (Guess the movie reference )

  2. Animal house?

    1. Well done, sir. Yes.

  3. 26:51 – vest, 800m, air squats, 50lb DB

  4. Zabs 20:08 (500m row, 35# goblets, 35# push)

  5. 24:10 (this includes all my transition times to change into my lifters, for the pistols ~3:00). I need to wear my 14k golds when the opportunity is presented 😂
    45# bar push press

  6. So I started my day by going for a 5.5 mile run, then came back and did the wod with my husband.

    27:50 – goblet squats – @ 22lb

    It was nice seeing Ricky and his pup this morning.

  7. Thanks to all who joined in the Burpee Hour

    Dane E.
    Dan R.
    Robbie
    Bob K.
    Swetha
    Swetha’s guest (from Michigan was it?)
    and last, but not least, spectator/cheering section:
    Joe

    I altered and rowed with the damper on 10 for 60 minutes.
    980 strokes
    980 calories
    14, 450 meters

  8. I was so excited to have my barbell that I deviated today, but I’ll try to make this one up!!

    I found this on Pinterest
    Painstorm XIX
    AMRAP 40 – 55lb – 16 rounds
    5 deadlifts
    5 HPC
    5 front squats
    5 push press
    5 back squats

    55lb felt much heavier than I remembered. I may regret this tomorrow 😭😭

  9. Burpee! Hour! Yay!!!
    563. But I’m pretty sure it was 583 after doing a significant amount of math and soul searching.

  10. Did my own thing today. Kelsey wasn’t home to make me do it as prescribed 😂… didn’t times it either :
    40 back squat 65# Barbell
    40 push press 15kg# barbell
    40 KB swing 35#
    Repeat for 30-20-10 reps each exercise

    Then several sets of BackSquats just because it felt good 😊
    Have a good weekend everyone !!!

  11. Or maybe 573…. I’m going with 573 official score. Seems fair.

  12. Beautiful day, went a stray
    4 rounds – 25:58
    800m run
    20 push ups
    15 box jumps (24”)
    10 power cleans (95#)

  13. 30:28. 25# KB goblet squats, 35 KB two-hand push press.

  14. 21:30 (30#DB, 1″ plate left side for pistols)

  15. 26:02
    53# KB Goblet Squats and Push Presses

  16. P.S. I vote for no squats tomorrow! 🤪

  17. 18:43 (60#DB PP)
    100% of my right leg pistols counted
    0% of my left leg pistols counted, right foot touched ground every rep
    I truly dislike pistols but I’m getting better and gave them my best shot today!

  18. 400 burpees

  19. 21:10
    25#DB push press
    Pistols to a chair (17.5″)

  20. Couldn’t resist 18 holes of golf. I’ll be back and ready to go tomorrow

  21. Forgot to post!
    21:13
    Practiced pistols and pistol exercises using YouTube
    Goblet sq- 20# KB VERY frustrated that I can’t to pistols be right leg still.
    PP-25 # KB

  22. Made up on Sunday. 18:50

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