Daily WOD – May 27, 2020

At-Home Workout #75

Warm Up

  • 50-40-30-20-10 single unders 
  • 10-8-6-4-2 kettlebell dead swings

With 2 objects approximately 1-5# each,

  • 20 bent-over T-raises (10 palms together / 10 palms away)
  • 20 bent-over A-raises (10 palms together / 10 palms away)
  • 20 bent-over V-raises (10 palms together / 10 palms away)

Workout of the Day

On a 90 second clock, complete:

  • 50 double unders
  • Max reps sumo deadlift high pull

Rest 1 minute and repeat 6 times (for a total of 7 rounds).  

Cash Out

  • Tabata hollow hold (“rest” in dead bug position)

Cool Down

  • Levator scapula stretch (30s/side)
  • Wall calf stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Choose a number of double unders that will take you ~45 seconds when you’re fresh and no more than a minute when you’re tired. If you can’t perform DU, consider 2x SU, a 200-250m sprint (run or row), run stairs, or jumping jacks. Post to comments: total number of SDHP reps, weight/implement used, modifications.

Community Notes: Happy birthday Ken!

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This Post Has 17 Comments

  1. 6 AM
    John 135 (70#)
    Murray 129 (70#, 25/25/15 du, then 100 su)

  2. 10 miler, 7:25 pace

  3. Row (~200 meters each round) 10 lb plate for 70 dlhp. I was focusing on form for the dlhp.

  4. 12 PM:
    Swetha 162 (35 KB)
    Ricky 191 (70 KB)

  5. Did two workouts back to back. Took a rest day yesterday. Yesterday’s wod results. 11:30 35#DB. Todays wod results. 2X single unders 115 total.

    1. Nice Shawn!

  6. Dave: 155, 70# KB
    Erin: 113, 53# KB

    That escalated. And those :60 “breaks” got shorter and shorter.

    1. You two are animals! Keep it up.

  7. Kelly G. please stop running.
    AM – 4mi
    PM – 5mi

    Upper body still hurts from Murph

    1. Today wasn’t my day. Not sure what I was thinking using a 65lb barbell, but I did. Trash dubs just made it worse. 37 reps. Womp womp

      Cash out – completed. At least that was somewhat redeeming 🤣

    2. Lol, Kehl…this reminds me of the December row challenge and Boelker just would not stop rowing…and rowing…and rowing

  8. 5 rds of 50 dubs and 20 deads (115#) 21:39

  9. Made up a workout today for my Dad. We called it “The Frank” and it’s awful. Made me feel jacked, though.
    8RFT
    21 calorie row
    5 Russian twists per side (heavy)
    5 z presses (per side)

    25:47, 20#

  10. Hard to breathe after that ABs Cashout 😮😮😮

    1. True story, that ab cashout escalated very quickly!

  11. Yay outside WOD!

  12. 6PM Outdoor WOD:
    Robin 124 (150m run, 20 DB)
    Dom 97 (step up (12”), deadlifts/SDHPs)
    JT 132 Rx
    Nik 205 Rx
    Missy 106 (2xSU)
    Kirsten 124 (53 KB, 2xSU)
    Sean 160 (44KB)

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