Daily WOD – May 30, 2020

At-Home Workout #78

Warm Up

1 time through:

  • 400m run
  • 10 broomstick dislocates
  • 10 broomstick around the worlds
  • 10 broomstick overhead squats

2 rounds of:

  • 15 Romanian deadlifts
  • 10 Reverse lunges (5R/5L)
  • 10 KB/DB thrusters (5R/5L)

Then perform 4 reps of each movement in the WOD.

Workout of the Day

Complete for time:

  • 30 KB/DB deadlifts
  • 30 KB/DB goblet squats
  • 30 KB/DB 1-arm hang muscle snatches (15R/15L)
  • 30 KB/DB 1-arm hang (squat) cleans (15R/15L)
  • 30 KB/DB 1-arm reverse overhead lunges (15R/15L)

Complete 5 box jumps at the start of each minute (including t=0!).

Cool Down

  • Standing quad stretch (30s/side)
  • Samson stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If you are not comfortable with KB snatches, you can sub 1-arm Russian KBS. Post to comments and/or SugarWOD: time, weight used, modifications.

Equipment Notes: If you’re coming to either of the Outdoor WODs, remember to bring a broomstick. Also, if you have a box, bring it! We will loan our house boxes to those who need one.

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This Post Has 7 Comments

  1. 8:25, 35# KB
    24′ step-ups
    Added 800M to the front and back of the WOD

  2. Happy to be back! 10:27 15# DB
    30’ jump
    +2 miles after

  3. 18:55, 35# KB for all (made for a tough 2nd half haha)
    20” (whatever the benches are at Reeves Park)

  4. 24:28
    First time since surgery stepping on something higher than the step in our garage!
    Unweighted lunges

  5. 23:57
    Deadlifts 115#
    Front squats 85#
    Hand snatch 30# DB
    Hang clean 85#
    Reverse lunges not overhead 30# DB
    100 step-ups

  6. 7.03 mile run. 30k in May plus. Challenge complete. Legs done!

  7. It’s…… ALIVE!
    11:52x 35# KB, subbed russian swings for hang muscle snatches

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