Daily WOD – May 21, 2020

At Home Workout #69

Warm Up

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 10 runners lunges (5R/5L)
  • 5 inchworms 
  • 10 air squat – good mornings (arms crossed at chest)
  • 10 lateral squats (5R/5L)
  • 10 split squats – right
  • 10 split squats – left

Lacrosse ball IT band roll (1 min/side)

Workout of the Day

Complete 4 rounds for max reps of 45 seconds of work, 45 seconds of rest of:

  • KB/DB goblet squats
  • KB/DB split squats – right
  • KB/DB split squats – left


Complete 3 rounds NFT of:

  • 20 KB/DB Romanian deadlifts
  • 20 KB/DB glute bridges
  • 20 calf raises

Cool Down

  • Pigeon stretch (1 min/side)
  • Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Today is a lower-body strength day. If you have a barbell at home, feel free to use it (go light!).  You can also swap out the second part of the workout for some moderate weight deadlift work if you prefer. Post to comments: Total reps of the 4 round squat workout, weight used.

Murph Notes: Our annual Memorial Day Murph workout is this Monday! If you missed it, click here for a post explaining the WOD and your options for completing it this year. Whether you join us in the parking lot or complete the workout at home, we’re really looking forward to the shared suffering as we honor our fallen heroes. We’d love 100% participation – pick whatever version of the workout is right for you, and your post pics and results to the blog!

Happy Hour: Join us for a happy hour on Zoom this Friday starting at 6:30pm!

Community Notes: Happy birthday Tammy Mazz!

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This Post Has 32 Comments

  1. I miss deadlift day so much 😩

  2. Results:
    6:00 AM
    Murray 217 (70# GS, 50# SS)
    Karen B. 232 (26#)
    Chris Mc 265 (35#)
    Swetha 245 (30/20) 60# RDL

    Way to crush leg day morning crew! Be careful on the stairs today…

  3. 165 (50# GS, 35# SS)

  4. 294 (30#)

  5. I did Home Wod #26 and some rowing:

    Complete 40-30-20 reps of:
    -Butterfly sit ups
    -Standing oblique crunches (KB/DB)
    -Single leg lifts
    -Plank Knee to elbow

  6. 12 PMers:
    Ei 175 (33 BB)
    Shy 202 (12 DB GS/ unweighted SS)
    Ry B. 250 (40 KB GS/ 20 KB SS)

  7. 320 reps w/ 15# DB

  8. 286 (35#)
    Romanian DL and glute bridges – 45#

  9. 220 reps w/ 65lb barbell (front rack for goblet squat and back rack for split squats)

    35lb KB for 3 rounds NFT

    What. A. Burner. 🔥

    1. Dang! Your legs must be thrashed today! Well done Kelsey

  10. Jenn – 239 with 22lb kb
    Chris – 227 with 22lb kb

    Heading out for a run later tonight

    1. Yeesh Jenn, I hope that run went ok after leg day!

  11. We did Tuesdays WOD
    Jimena – 27:31 26 KB f/ Swings & farmers
    Rich – 29:08 53# KB for swings, 45# f/farmers

  12. completed, did not count well!

  13. 264 with a 35#DB

  14. 264 w/ 15# DB

  15. Focused on lower body strength today. Did Hero WOD Manion. I’ve done portions of it as part of 24 Heroes, but never solo and Rx.

    7 rounds of:
    400m run
    29 back squats (135/95)

    37:17 Rx. Unbroken on the back squats (Boelker made me do it.) 😭

  16. 222
    50lbs wreck bag front squat
    50lbs wreck back on opposite shoulder for split squats
    53lbs KB for Romanian deadlifts
    50lbs wreck bag glute bridges
    This wreck bag is beating me up, I have all kinds of bruises and scrapes lol

  17. 6PMers:
    Hannah R. 263 (18 KB)
    Dave 267 (26 KB)
    Kevin K. 209 (35 DB)
    Dom 🙂
    JT 271 (35 DB)
    Lanna 🙂
    Warnek 🙂

  18. 239 (35# DB)

    1. Good stuff Bill, I hope you can walk today!

  19. 257 reps – 45lb barbell on back

    I used 75lb for Part 2

    Both weights might end up being bad decisions 😬😬😬

  20. Total reps: 187 @ 75# bar. Did the accessory work old school with a bag of pea gravel. Deadlifts were interesting when you can only grip with your finger tips!

    A) Front squat : 72
    B) Split squat R : 57
    C) Split squat L : 58

  21. I wrote my reps on a white board then erased them before posting 😅 oops. Workout compete though!!

  22. Marsha-15# DB-306 Reps-25#DB for leg work
    Jeff-35#DB-354 reps-95# BB for leg work

    1. Love it Jeff and Marsha, you two haven’t missed a beat!

  23. 35# DB – 248

  24. 35 Mile ride

  25. 35# barbell – back squat form for all 3 (splits included)

    Did sets of 10 with the barbell until I exhausted all the weights I have

    Glutes with 45#barbell

  26. 244
    This one was hard for me esp given my knee😢 and overall lack of strength.
    25# KB GS to 14” box
    20# L/R
    35lb KB- NFT round

    1. Get that lack of strength non-sense out of here! I can remember a Christine who started who couldn’t have done anywhere near that workload. You’ve come a long way Christine, keep going!

  27. 252 reps 50 lbs!
    Pain, much.

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