Daily WOD – May 20, 2020

At-Home Workout #68

Warm Up

30 seconds of each:

  • Jog in place
  • Spiderman lunge
  • Jumping jacks
  • Standing knee to elbow
  • Plank w/ shoulder tap
  • Runner’s lunge
  • Inchworms
  • Cat-cows
  • Reverse Lunge
  • Burpees

3 rounds of:

  • 4 kick to handstand (sub: one-leg donkey kick)
  • 8 hollow rocks

Workout of the Day

AMRAP in 15 minutes of:

  • 25 ft handstand walk
  • 75 ft walking lunges
  • 25 sit ups

Cash Out

EMOM for 5 minutes of:

  • Push ups (pick a number between 10 and 20 and stick to it)

Cool Down

  • Scorpion stretch – 30 sec/side

WOD Notes: Click here for a video explanation of today’s workout. For those who can’t handstand walk, the recommended sub is bear crawls. If you’re doing this workout inside and don’t have a 25′ span, modify the handstand walk to a 30 second HS hold or 3-5 wall climbs, and modify the walking lunges to 25 in-place reverse lunges. The 6pm Outdoor WOD will take place in the grass along Jefferson Street. Remember to bring a mat/rug for sit ups! Post to comments: Rounds + Reps of AMRAP, modifications. Total push-ups for cash out.

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 28 Comments

  1. Results:
    6:00 AM
    Fili 4 + 3 sit ups (30s HS shoulder taps) 15 push ups (61 total)
    Swetha πŸ™‚ (WC hold) 6 push ups (30 total, band)
    Diana 6+25 lunges (WC even rounds, shoulder taps odd rounds, 20# lunges), 15 push ups (70 total)
    Karen 3+8 lunges (hold/WC), 11 push ups (knees, 53 total)
    Murray 5+1 HS walk attempt, then golf

  2. “Kalsu”
    5 burpees at the beginning of each minute followed by thrusters until you hit 100 thrusters (although we capped this at 20 mins). The mind goes to some bad places during this one! But DAMN, it feels good to accomplish this! Dont’ attempt this one on your own – you need to have someone encouraging you and counting along the way.

    CraIg
    17:59 (75#)

    Steve
    12:45 (75#)

    Ricky
    90 thrusters (135#) (20 min cap)

    DE
    75 thrusters (135#) (20 min cap)

  3. 6+8 handstand steps
    Handstand walk attempts (10-14 steps per round)
    Unweighted lunges (~80 feet)
    Sit-ups

    1. Oh and 50 total push ups (10/round, rounds 4&5 on knees)

  4. 7 rounds, DC on the HS walking, , 60 total pushups

    1. Tobin!! I didn’t know you can HS walk? Wait, did I?

  5. 8 Mile Run on the SRT, 7:18/mile pace

  6. 6 rounds. Bear crawl sub.

  7. 4 PM VIRTUAL WOD RESULTS:
    Warnek 6+75′ (25′ HS+50′ lunges), 15 PUs/rd (15-15-15-15-11)
    Megan S. 5+7 sec (30 sec HS hold, 26 reverse lunges/rd), 10 PUs/rd (10-9-5-5-5)

  8. 4 rounds, subbed 5 reps, 65# push presses for handstand,

    Cashout 30#KB floor presses 5 sets of 10

  9. 5+55
    Barbell floor presses 65#
    Backwards lunges
    Situps

    EMOM: 12 pushups a round (got’em in every round!)

  10. Back to business of Wod (have been refuting myself in jogging only due to time constraints)
    Did 4 sets. Non of my 25 ft were consecutive, about 5 ft max over and over and over.. one day….

    1. That is awesome Tiago! I hope it was on soft ground and not on the back deck.

  11. 5+1
    3 wall climbs
    25 reverse lunges 8lb KB front rack
    25 sit-ups
    Cash out – 12 pushups/rd = 60 total

  12. 5 WC (I think I should’ve done 3 πŸ˜•)
    25 x 50lbs wreck bag glute bridges
    25 sit ups
    4rds
    Cashout: 10 pushups, 50 total, my arm is finally feeling better! πŸ™Œ

  13. 7+? Handstand holds and walk attempts (alternating)
    50 push-ups

    1. Solid push up numbers KtL, keep it up!

  14. 5+3 (bench press)
    12 @55# bench press
    12# weighted lunges
    25 sit ups
    Push ups – 8,8,8,8(2knee), 8(fell apart 3 knee bad form)

  15. 5 rounds w/bear crawls

    50 PUs (3 rounds unbroken)

  16. 8+1. Bear crawls, and counted each 25 ft length as 1 rep.

  17. Marsha-(10)25# DB push press, (24) lunges, (25) real sit ups-5+18
    Jeff-75′ bear crawl, 75′ lunge, 25ab situps-5+75’+75’+4 situps

    1. Cash out
      Marsha-5 Γ— 6
      Jeff-4 Γ— 15 +12-almist made it

  18. Took this WOD off…

    29:42
    Trail Run 2.5 mile Mt Misery VF

    1. Beautiful day for it Kyle!

  19. 5+10

    15 floor presses (40# barbell)
    25 sit-ups
    25 bkwrds lunges

    Cash out – 50 (10/Rd with band to floor)

  20. 6PM OUTDOOR WOD:
    Kyle K. 5+50′ (bear craw), 50 pushups (10/rd)
    Steve K. :), 80 pushups (16/rd)
    Paul 9+108 (8 situps) (bear craw, crab walk, walrus walk), 99 pushups (20-20-20-20-19)
    JT 4+50′ Rx, 75 pushups (15/rd)
    Nik 6+50′ Rx, 75 pushups (15/rd)
    Tanya 5+100′, 50 pushups (10/rd)
    Lanna 5+ 25′ (bear craw)
    Iggy 6+50′, 75 pushups (15/rd)

  21. 5 rounds + 17 sit ups ( bear crawl)
    Cash out 50 Pu w/ band

Leave a Reply


The maximum upload file size: 50 MB.
You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other.

Close Menu