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.

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This Post Has 29 Comments

  1. John

    Results:
    6:00 AM
    Fili 4 + 3 sit ups (30s HS shoulder taps) 15 push ups (61 total)
    Swetha 🙂 (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. Craig

    “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. Faith

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

    1. Faith

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

  4. Tobin

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

    1. ICA admin

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

  5. Tyler Frees

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

  6. Kirsten

    😂😂😂

  7. Shawn C

    6 rounds. Bear crawl sub.

  8. Ricky

    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)

  9. Thomas Balch

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

    Cashout 30#KB floor presses 5 sets of 10

  10. Heather Stem

    5+55
    Barbell floor presses 65#
    Backwards lunges
    Situps

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

  11. Tiago

    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. ICA admin

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

  12. Danielle

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

  13. Kirsten

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

  14. KtL

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

    1. ICA admin

      Solid push up numbers KtL, keep it up!

  15. Christine G

    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)

  16. Steve Keiper

    5 rounds w/bear crawls

    50 PUs (3 rounds unbroken)

  17. Dan R

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

  18. Jeff Collins

    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. Jeff Collins

      Cash out
      Marsha-5 × 6
      Jeff-4 × 15 +12-almist made it

  19. Kyle E

    Took this WOD off…

    29:42
    Trail Run 2.5 mile Mt Misery VF

    1. ICA admin

      Beautiful day for it Kyle!

  20. Marissa W

    5+10

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

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

  21. Ricky

    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)

  22. Averie

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

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