Daily WOD – May 29, 2020

At-Home Workout #77

Warm Up

  • 400m run
  • 20 arm circles (5 forward/5 backward, right/left)
  • 5 inch worms in place

3 rounds of:

  • 10 KB/DB two-arm push presses
  • 10 KB/DB Russian swings
  • 10 KB/DB high pulls

Workout of the Day

At t=0 complete:

  • 800m run (time trial)

At t=6:00 begin an AMRAP in 12 minutes of:

  • 8 burpees
  • 12 KB/DB push presses (6R/6L)

Cash Out

  • Accumulate 3 minutes of a lateral raise isometric hold

Cool Down

  • Child’s pose (1 minute)

WOD Notes: Click here for a video explanation of today’s workout.  For the 800m run, you’ll want to finish in the 3-5 minute range so you have time to rest before the AMRAP begins. If you can’t run an 800m in less than 5 minutes, either shorten the distance or give yourself an extra minute or two before you start the AMRAP. Post to comments or SugarWOD: 800m time, rounds + reps, weight used.

Schedule Notes:  The 4:00 pm class will be held in the parking lot.  If anyone was planning to take class virtually let us know; we’ll set up the computer and run Zoom concurrently. Starting next Friday, June 5, all workouts will be Outdoor WODs, weather permitting!

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This Post Has 12 Comments

  1. 6AM Virtual WOD Results:
    Alex W. 7+14 (44 KB)
    Nicole W. 8+4 (45 BB)
    Murray 9+1 (50 DB)

  2. 800 m row – 3:11; 7 + 2 with 20 lb db; Cash out – break at 1:02 and 2:02

  3. I went off course and completed an endurance row
    10,000m – every 1,000m complete 11 burpees
    I actually really liked this!

    1. Picture proof 😂

      1. [Nik] Awesome Megan! Great job!

  4. 12 PM Virtual WOD:
    Swetha 3:57 (800m row PR!), 7+1 (20 DB)
    Zoo 3:30 max distance assault bike, 😵

  5. Run – 4:24
    AMRAP – 9+3 26.4lb DB
    Cash out – Unbroken

  6. 4pm
    Sean B 2:55, 5+3 (60#)
    Kyle K 3:17, 5+2 (35#)
    Steve K 3:23, 8+12 (35#)
    Robin 3:54, 7+4 (15#)
    Curtis 3:41, 4+1 (53#)
    Jenn T 3:41, 8+2 (35#)
    Lanna 4:20, 5+0 (15#)
    eQ 💪
    Kirsten 4:12 (PR!), 7 or 8 (jump squats, 50# wreckbag)

  7. 3.6 mile run (home to gym) + 40 burpees for eQ

  8. Still pretty excited I ran that 800m as fast as I did! Was not expecting that at all!

  9. That cash was spicy!!!😂. Such sweaty messy class but glad to share with some ICAers!!

  10. Forgot to note my row time.
    9+9 (elevated burpees 20#)

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