Daily WOD – May 28, 2020

At-Home Workout #76

Warm Up

  • 400m run
  • 10 reverse lunges (5R/5L)
  • 20 KB/DB deadlifts
  • 10 sit ups
  • 20 leg swings (10R/10L)
  • 5 inchworms
  • 20 lateral lunges (10R/10L)
  • 10 squat jumps

Workout of the Day

4 rounds not for time of:

  • 20 KB/DB single leg deadlifts – Right arm (left leg extends back)
  • 12 KB/DB reverse lunge to knee raise – Right arm (left leg reaches back)
  • 20 L KB/DB single leg deadlifts – Left arm (right leg extends back)
  • 12 L KB/DB reverse lunge to knee raise  – Left arm (right leg reaches back)
  • 20 cobra back extensions (slow)

Cash Out

  • 50 bird dog knee to elbow (25R/25L)

Cool Down

  • Seated spinal twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day! The movements do not need to be completed for time. The focus today should be on quality of movement and getting strong! Post to comments: Weight used.

SugarWOD Note: As of this evening, we have 92 athletes on our SugarWOD account!! Let’s get to 100! If you haven’t joined yet, download the SugarWOD app (it’s free) and select Iron Cross Athletics as your gym. The passcode was emailed out a few days ago; text or email us if you are an active member but did not get the email. See you at the virtual whiteboard!

Weather Note: There is a chance of rain tomorrow evening. We’ll decide by 4:00pm if we need to move the Outdoor WOD to Zoom. All athletes registered for class would get a text and email. Everyone else would know because Wellness Living would be updated to show “Virtual WOD” instead of “Outdoor WOD.” Be sure to check before you drive over!

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This Post Has 10 Comments

  1. 6.5 mi run
    Breakfast & Office Hours
    2.5 mi stroller run

    1. You are crazy!

  2. Completed Sundays workout, did a cash out mile in the rain.
    Found some abs (finally!!)

    1. ❤️❤️❤️

  3. Murph….take two because I enjoy the pain cave
    Subbed 100 sit-ups for pull-ups
    Chipper style (much harder by the way)

    1. Mad man!

  4. 35# DB WOD

  5. Did two workouts back to back. Todays and wod 72 which I missed. Todays results 35# DB. Wod 72 results 35#db 20″ step ups 19:53.

  6. 22#
    Threw in an extra round… Really can’t wait do get some real weight in my hands again!!
    Miss you!!

    1. Miss you too! See you soon I hope!

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