Daily WOD – May 3, 2020

Huge thanks to Murray for hosting our Quizzo night, and to all our participants who made it so much fun! Click here for the final results.

At-Home Workout #51

Warm Up

400m run

10 runner’s lunge (5R/5L)

3 rounds:

  • 10 Russian kettlebell swings
  • 10 side squats (5R/5L)
  • 5 rolling sit ups w/ reach

Then complete 3-5 reps of each movement in the workout.

Workout of the Day

Complete 5 rounds of 40 seconds on, 20 seconds off of:

  • Shuttle runs (10m)
  • Chin ups
  • Kettlebell swings
  • Russian twist

Cash Out

  • 1 minute max jumping lunges

Cool Down

  • Standing quad stretch – 30 sec/side
  • Ragdoll (5 second hold) to overhead reach – 10 reps

WOD Notes: Click here for a video explanation of today’s workout. We’re doing a movement that we haven’t used in an at-home WOD yet – 10m shuttle runs. Don’t worry too much about accuracy – you can pace off 10 steps and count it as good enough! If you need an indoor-friendly sub you can run stairs for 40 seconds or do any SPRINT cardio of your choice (jump rope, burpees, box jumps, rowing, etc.) For chin ups, if you don’t have a pull up bar, sub two-arm curls with your KB/DB/barbell. The KBS can be Russian or American… athlete’s choice. Russian twists can be done with a weighted object in the 10-25# range. Post to comments: Total reps of each movement, modifications. (It’s also okay if you don’t keep track today… just go hard!)

SYLB Notes: Thank you to everyone who participated in the Support Your Local Box fundraiser! We received $500 which we are using to stock up supplies for the gym re-opening, including disinfecting wipes, hand sanitizer, extra soap and paper towels, etc. Everything is in short supply right now but we hope the back orders will be fulfilled by the time we can reopen!

Burpee Hour Results: Shout out to our Burpee Hour finishers! Swetha (300+), Dan E (603), Robbie (602), Dan R (564), and Boelker (980 cal row). Joe – spectated (Rx)!

Community Notes: Happy birthday Ryan S!

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This Post Has 23 Comments

  1. Mike D – 35# kb swing, 25# plate for Russian twists, burpees
    Christine – single unders, 15# db swing, 10# plate, banded rows for chin ups

    1. Nice work Mike and Christine! You two have been going strong since the beginning!

  2. 51 shuttle runs, 31 chin ups, 89 AKB swings 26#, 215 Russian twists 15#
    70 jumping lunges

  3. 35#, no score, and 42 jumping lunges

  4. Saturday’s WOD – 18:50 (35-# KB)

    1. Muscle pic

  5. 10 AM Virtual WOD Cash Out Results:
    Swetha 36
    Tom 30
    Heath 24
    Heather 38 (air squats)
    Vollmer 40
    Jess 38
    Marissa 30 (step ups)
    Warnek 61
    Christine 65 (steps), (35#RKBS, 10# Russian twists, red+black band CUs)
    Kyle E. 25 (step ups)

  6. Saturday’s WOD #50 – 18:30 – 400 meter run, 100 SU instead of pistols, 25lb db;

  7. I made up yesterday’s workout – 22:19
    Only used a 22lb dumbbell bc my shoulders are fried.
    I’m happy I pushed myself to run 😃

  8. We did Danielle’s WOD from yesterday. I think I forget how to use the barbell!! Finished with core work and hip thrusts.

  9. Kalsu with Sam. 18:06 at 75#. 85 more burpees… that makes over 600 this weekend!

  10. WOD complete, didn’t count reps. Did box jumps instead of shuttle run, did barbell curls instead of chin ups.
    25 lb American KB swings and 15lb Russian Twists
    Also spent most of Saturday rearranging my basement into a better functioning home gym. Allowed me to create little stations for each movement today 😄

    1. Solid home gym Cate! Keep it up.

  11. I did a variation of yesterday’s workout but added more movements to make it longer. 4 rounds with a descending rep scheme (40-30-20-10):
    400m run
    40 pistols (with 5# plates under heels – didn’t want to change into my lifters each round)
    40 clean and jerks (35# bar)
    40 double unders
    40 Russian twists (20# DB)
    4 pull ups
    Time = 41:02

    1. Haha, Faith! 41 minutes is a classic Faith workout.

  12. Day off!
    However, cleaned an area and sawed off some branches to create a ring station in the backyard. No excuses, I’ll get that muscle up one of these days!
    Ring dips + banded muscle up practice (10 min)

    1. Yeah Betsy! I love it!

  13. Nicole- workout complete 🙂
    Alex-24 PU/48rows 95#, 439 SU, 110 RKB 44#, 170 #25 twists

  14. Yesterday’s WOD –
    18:03
    35# KB
    Assisted pistols

  15. Finished! 35#DB for swings and 15# plate for twists. Lost track of reps so 🙂. And thank you for the borrowed equipment! I will put it to good use!

  16. Marsha-burpee step backs-ring rows15# DB-Sit up
    Jeff-35# swings-25# twists- lunges didn’t go well my balance was a mess

  17. Sub SU’s and bicep curl – 26#

  18. Yesterday’s workout:
    21-15-9
    Row (cal)
    Pull-ups
    Thrusters (35# DB)

    today’s workout:
    4 rounds:
    20 push ups
    30 single arm (squat) cleans (26# KB)
    40 mountain climbers (20R/20L)
    14:16

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