Daily WOD – May 4, 2020

At-Home Workout #52

Warm Up

400m run

20 walking lunges (10R/10L)

5 inch worms

Then 3 rounds of:

  • 10 sit ups
  • 10 KB/DB Romanian deadlifts
  • 30 single unders

Workout of the Day

Complete for time:

  • 100 unbroken KB/DB deadlifts
  • 80 unbroken double unders
  • 60 unbroken KB/DB swings
  • 40 unbroken hollow rocks
  • 20 unbroken push ups

Cash Out

  • EMOM for 7 minutes of 10 toes to bar or 20 crunches

Cool Down

  • Hamstring crossover stretch – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. The goal is to hang on for long sets of each movement, trying to go unbroken if you can. The deadlifts should be touch-and-go at the floor. For the DU, give it up to 3 attempts to go unbroken, then switch to cumulative. For the push ups, you can rest in a plank or downward dog position… but fight like mad to not drop to your knees! Post to comments: time, weight used, and whether you went unbroken!

Barbell Notes: Now that many of you have barbells at home, we wanted to make a heartfelt request that everyone to continue to do our at-home WODs as much as possible. It’s been so great for our community to have the camaraderie of the shared workouts. (Please keep posting results and photos too!) Feel free to substitute barbell movements for KB/DB ones wherever it makes sense, and you can do as much before/after accessory work as you desire. Thank you for your continued support, ICA! We really appreciate it. Here’s hoping May brings good news about our re-opening!

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This Post Has 54 Comments

  1. Rich. 9:51. 53#KB SU
    Jimena 10:32. 26#KB SU

    1. Rich and Jimena! Way to rise and shine and get after it!!

  2. 8:57
    53#DL unbroken
    2xSU (2sets)
    30#KBS(2sets)
    Hollow Rocks and Push UPS unbroken

  3. 8:55;
    135 barbell for DL 60, 25, 15
    80 unbroken
    30 R/L – DB swings 52.5# unbroken

    1. 60 in a row at 135 to open up. Solid effort DE!

  4. 12:01
    62# DL – unbroken
    2x SU – 2 sets
    22# KB – unbroken
    Elevated PU -broken and not as pretty as Carvers
    *Great demo Sage and Carver!!!

  5. 10:25
    35# KB
    100 DLs unbroken
    160 SUs approx. 30 unbroken
    60 KB swings unbroken
    40 rocks unbroken, w/ last 10 tucked knees
    20 PUs unbroken

    cash out w/ crunches

  6. 16:45 – Let’s just say Breaking the Unbroken. 75lb barbell deadlift, 160 SU, 20lb swings, 40 hr, 20 pu. crunches for the cash out

  7. 10:09
    35#kb
    Deads ub
    180 singles few sets jumping is getting much better
    Rkbs ub
    Cash out
    10 toes to kettlebell

    1. Good stuff Nikki K, keep it up!

  8. 10:09
    65# bar DL unbroken
    DU – 30,22,5,24 (struggled with DU’s today)
    30# RKB swings unbroken
    40 HR unbroken
    20 PU unbroken
    Cash Out : T2B

  9. 12 PM Virtual WOD Results:
    Shania 9:04 (12 DB, line jumps, knee-assisted)
    Eilish 9:04 (12 DB, line jumps, knee-assisted)
    Alex W. 10:02 (85 BB, 2xSU, 44 KB American)
    Nicole W. 9:00 (44 KB, 35 for swings, 2xSU, elevated PU…all unbroken)
    Whit 9:56 (35 KB, 2x line jumps, hollow boats, knee-assisted) unbroken except for hollow boats
    Tanya πŸ™‚

  10. 12 ish
    70#kb broken
    2x su- 35# swings – bent knees hollow rock- push ups unbroken.
    Cash out – completed

  11. 12:52
    70# KB DL
    2x SU
    53# KB Swing
    Nothing was unbroken… Except for the push-ups, of course.

    1. Good stuff Joel, I never had doubt about those push ups!

  12. 12:51

    Unbroken DLs
    2 sets of 30 KB Swings
    2 sets 20 things where I lay on the ground and raise my toes as high as I can on a pole
    Unbroken pushups

    1. Haha, I like your description of toes to post. Keep it up Ryan!

  13. Crushing it 😊

  14. 8:48 Time, 26# KB
    Unbroken DL
    Unbroken 2xSU
    Unbroken KB Swings
    2 sets of 20 Hollow Rocks
    Unbroken Knee Push ups

  15. Kelsey – 9:56
    – 100 DL unbroken @ 85lb barbell
    – 80 DU unbroken first try
    – 60 unbroken KB swing (44# KB)
    – 40 hollow rocks unbroken (one leg up)
    – 20 push ups unbroken (very light resistance band around arms)

    EMOM: 4 rounds w/ 7T2B, last 3 rounds 12 GHD
    β€”β€”β€”β€”
    Mado- 10:05
    – 100 DL w/ 70lb KB unbroken
    – 94 DU (several sets, last set went until missed)
    – 60 KB swing unbroken (35# KB)
    – 40 hollow (10 reps RX, then rounded knees)
    – 20 push ups unbroken

    Evil wheels cash out

  16. #35 Kb dls, 160 SUs, #35 Kb swings, 40 in 3 sets, 20 pu

    And during my warm up I realized I’ve been doing 800m when called for 400m. I thought that weighted carry cash out last week was a little tough…

    1. .. and my time was 11:53 haha

      1. Ooof, 800m weighted carry is rough Jere! I’m glad you figured it out now.

  17. 1 mile run NFT
    18:50 totally broken
    #53 kettlebell for deads and swings
    Cash out was a 600 meter walk, also NFT

  18. DL with 44#KB
    2XSU
    26#Kb (American)
    All unbroken
    9:21
    Then repeated above 2 more times cutting reps in half each time.

  19. 13:30 – only hollow rocks and pushups were unbroken
    65# barbell deadlifts
    Double unders
    Subbed med ball cleans for swings – 14lb ball
    Hollow Rocks
    Pushups
    Cash out completed RX

  20. 65# deadlift (barbell), 160 su, 30# kb swing, hollow rocks, 65# floor press subbed for pushups (barbell) 16:31. Can honestly say there was only one move unbroken and it was not the SU not due to effort but coordination and timing.

  21. Lol shout-out to Carver for dropping to the floor and hitting one more pushup before the camera cut out πŸ˜‚ that was adorable.

  22. 9:33, 35#kb, 2x single unders, kb swings were *not* unbroken, and my hollow rocks were DC for sure

  23. Almost forgot to post my results πŸ˜… time was ~8 mins
    Did barbell DL, got through 75 at 75lbs but had to do the last 25 at 55lbs (way underestimated how heavy that would be). Did jump ups, 25lb KB swings, and knee pushups. Everything unbroken except the deadlifts.
    Did crunches for the cash out then went on a short run after.

  24. 2 mile warm up run with Chris and the dog
    Jenn – 12:55 – #75 DL, singles, 22# swings, mod hollow rocks, hand release push ups

    Chris: 11:34 – suitcase deadlifts with 22lb kbs, jumping jacks, 22# swings, miscellaneous push ups

  25. 9:27
    63# barbell sumo deadlifts
    2xSU
    30# RKB swings
    Sit-ups
    Knee push-ups
    .
    Dear barbell, I missed you!

    1. Haha, I’m glad you were reunited!

  26. 11:25
    15# DB for DL, swings
    Only hollow rocks were broken

  27. Very painful week starter!
    50LBS, total 11:08
    DU: couldn’t do more than high 20’s, so did 4 rounds~100 total.
    Crunches for CO!

  28. DL 75# UB
    SU – 132, 28
    KB swings 35# UB
    Hollows UB
    PU UB
    11:40

    1. That barbell felt great. Thanks ICA

  29. 16:03 – not one of these movements was done unbroken, but oh how I missed deadlifts with a barbell!!!! Thank you John and Nikki!
    100 DL – 85# barbell
    80 DU
    60 swings – 30# DB
    40 hollow rocks
    20 push ups

  30. 11:11
    53# DL -2 stops
    53# KB swings – 3 stops
    PU unbroken
    Cash out
    20 sit-ups EMOM

    1. + 160 SU
      40 hollow rocks unbroken

  31. 88# KB deadlift
    Dubs
    88# RKB swings (these killed me)
    Sit-ups UB
    Push-ups UB
    Time – 11:19

  32. 53lbs KB 400m carry out and back inside up stairs you know the drill by now lol

    11:26
    I could do 50 deads unbroken but had to break it up passed that
    Almost got 160 singles unbroken but the wind is stupid and it broke at 124 πŸ˜‘ finished to 160 tho
    Kneetuck hollow rocks were unbroken
    Plank shoulder touches unbroken
    For the cashout I did 30x crunches instead of the suggested 20
    Happy Monday!!!

  33. Jenn
    Apparently, I didn’t start the timer πŸ€¦πŸ»β€β™€οΈ. I think I was a little too excited to have a barbell back in my hands!! πŸ˜†
    #95 50, 20, 15, 15
    #35 DB

  34. Marsha-!5# DB
    100 ded UB
    80 12″ step ups UB
    60 DB swings UB
    40 rocks UB
    20 Push-ups UB (elevated)
    cash out-complete crunches
    Jeff-35# DB
    100 ded UB
    160 su-3x attempts 142 best
    60 swings UB
    40 rocks 2 sets
    20 push-ups UB
    Cash out complete-crunches

    1. Marsha-11:30
      Jeff-10:10

  35. #SupportYourLocalBaby workout, bouncing a#17 baby, lost count of reps but there was mucho giggles and gurgling. Back to the grind tomorrow!

  36. 11:55
    #55 DL – 3 set
    SU unbroken
    #26 KB unbroken
    Hollow Rock unbroken
    Push with Black Band unbroken – rest 3 times.

  37. 9:39
    65# sumo DL unbroken
    42 DU unbroken (pr!) + 38more
    35# DB swing unbroken
    40 dc hollow rocks unbroken
    20 pushups unbroken

  38. 3.5 mile warmup run
    Missy – 11:25 44# KB DL UB, double unders lots of breaks, 44# RKBS 30-15-15, hollow rocks UB, pushups UB
    Sean – NFT, all unbroken, 44# KB 2xSU

  39. 8.59
    60 60# bb deads 3 sets
    80 jump jacks
    30 15 15# db swings r/l
    10 pu black band

  40. 11:36 135# barbell dead x 50, 2XSU, 35kb 30R/30L, 40BDB, 20 pushups, 135 dead x50
    Cash out BDBX7 per round

  41. 6 PM Virtual:
    9:38 (52.5# DB DL & KBS – Russian both unbroken; 2xSU; knee tuck hollow rock)

  42. 6AM: 7 something, 26# KB swings unbroken, sub 50 squat jumps unbroken, knee tuck hollow rocks broken

  43. Results:
    6:00 AM
    Murray 10:56 (50#DB)
    Chris Mc 10:48 (35# KB)
    Diana 7:42 (26#, 50 squat jumps)

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