Daily WOD – May 23, 2020

At-Home Workout #71

Warm Up

  • 400m run (stay-dry sub: 2 min jog in place)
  • 8 spiderman lunges (4R/4L)
  • 8 runner’s lunges (4R/4L)
  • 4 inch worms

Then

6-5-4-3-2-1 reps of:

  • Sit ups
  • 2-arm push presses
  • Lateral skier hops

Workout of the Day

AMRAP in 20 minutes of:

  • 100 double unders
  • 50 Russian twists (25R/25L)
  • 20 single-arm push presses (10R/10L)

Cool Down

  • Cross-over shoulder stretch (30s/side)
  • Downward dog calf stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout. (Worth watching – Sage was a super helper!) The 100 DU rep scheme is for very proficient DU-ers. Scales include a smaller number of DU, 200 single unders, or 75 jumping jacks. You could also decrease the number of DUs by 10 each round. For the Russian twists, you can go unweighted or use up to 25/15#. Post to comments: Rounds + reps, Russian twist weight, push press weight.

Schedule Notes: DESPITE THE VIDEO ANNOUNCEMENT, WE ARE NOT HOLDING OUTDOOR CLASSES TODAY. Due to the forecast of “scattered thunderstorms,” we are switching to Zoom for both the 8:00am & 9:00am classes. We hope to see a bunch of you there – especially some first time Zoomers! Link via the Zoom button on the RHS of the blog.

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This Post Has 18 Comments

  1. 6 rounds, 30#, 2xSU

    1. 4 rounds plus 110. 40# DB
      Got a new DU PR of 70 consecutive on the second round, followed by another PR of 83 consecutive DU on the last round!!! 😀
      Sure is soupy out today!

      1. Dan that is awesome!! Well done man!

      2. That’s awesome!! Congrats!!

  2. 6+25 35# pp 15# twist 2xsu

  3. Stay Dry WOD:
    75 JJ, 50 RT 5# DB, 20 PP 15# DB

  4. 6+72
    60 double unders (first round was a mess, so I cut the reps)
    50 Russian twists (20# DB)
    10 push presses (45# barbell)

    1. Typo – I did 5 rounds +72

  5. 15 Mile Run…PR!
    From mile 12.5 – 15, I looked like the Tin Man running.

    1. Kehl, you are a mad man for running that far, nice work though!

  6. 2 mile warm up run – it was hella humid!

    Jenn – 6+20, 75 JJ, 15# Russian twists, 22# push press

    Chris – 6 + 20, 75 modified jumping jacks, 15# Russian twists, 22# push press

  7. Alex 5+99, 2xSU, 12# med ball, 44# floor press
    Nicole 😁

  8. 5 rounds + 150
    1 x SUs
    10 # med ball for RTs
    35# db for PPs

    2 rounds of SUs unbroken.

  9. Did two workout’s back to back since I took Friday as a rest day. Fridays WOD results 9:26 35#DB. Saturdays WOD results 5+66 35#DB for push press and 15# plate for russian twists and did 200 single under’s.

  10. Marsha & Jeff
    Did yesterday’s workout
    Marsha-15#DB, burpee step backs-7:06-110 cash out
    Jeff-35# DB-7:48-105 reps cashout

  11. 30 minute ruck, NFT (20#)

    Bonus points for getting caught in a downpour?

  12. Results:
    8:00 AM
    Diana 6+125 (45# bar push press, 75 jumping jacks)
    Murray3+80 (50#db)
    Jenn 4+20 (35#DB)
    Marco 5+85 (35#)
    9:00 AM
    Swetha 5+220 (200su)
    Megan S 5+40 (50DU, 5×35#kb)
    Nik 5+75 (35kb)
    Fili 5+11 presses (run around house twice, 53KB)

  13. 5 + 55
    35#DB
    2xSU

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