Daily WOD – May 7, 2020

At-Home Workout #55

Warm Up

1 time through:

  • 400m run
  • 5 inch worms
  • 20 arm circles (5R/L, forward/backward)
  • 20 jumping jacks

3 rounds of:

  • 8 broomstick behind-the-neck presses
  • 8 broomstick overhead squats
  • 40 single unders

Door frame calf stretch (1 min/side)

Workout of the Day

Complete 10 rounds for time of:

  • 30 double unders
  • 10 one-arm DB/KB overhead squats (alternate arms each round)

Cash Out

  • 3x 10R/10L “Jane Fondas” in side plank on knee

Cool Down

  • Crossover Shoulder Stretch (30s/side)
  • Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. A 1-arm OHS is a challenging movement; if you’re not comfortable performing them, modify to 10 one-arm front squats + 5 one-arm push presses per round. Sub options for double unders include: 2x single unders, 100m sprint on the rower, or 20 jumping jacks.

Community Notes: Happy birthday Jesse Sy!

Meat Order Notes:  We’re placing another meat order through Rineer Family Farms! Details below:

  • 1/8 Cow  (~50#, $395) – consists of half roasts and steaks, half ground.  LIMITED SUPPLY
  • 1/2 Hog (~60#, $350) – ground pork, sausage, chops, roasts, hams.
  • Chicken (~40#, $195) – various cuts and several whole chickens.

Most of the meat comes in reasonable size packages for food prep (1 to 3#) and an order takes up about half of a normal freezer.  If you want to know that your protein came from a quality source, this is a great way to do it!  You can fill out the order form by clicking HERE.  Please have your orders in by this Friday, May 8 at noon; payment will be collected prior to delivery. There is a limited supply of beef, so we will contact you if Rineer can’t fill your order.

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This Post Has 34 Comments

  1. Results:
    6:00 am
    Murray 16:29 (95# bar)
    Diana 10:36 (26# KB, 30 mountain climbers/rd)

  2. 6:00 AM – Yesterday’s WOD
    Jimena 11:32 w/15# DB Wall Walks
    Rich 11:18 w/30# DB HSPU

    Todays WOD – TBD 🙂

    1. Situps were just weighted Situps

  3. 11:36 52.5# DB (2” on heels)

  4. Struggle!
    50LBS was too much. Also
    Went single from round 7. Was about 16 min and the en I forgot to stop the clock…

  5. 17:25 – 60 su, 20 lb db

  6. 14:32 (60# DB all rounds UB, dubs not UB)

  7. 12:59
    2xsu
    55# bar

  8. 12:00 PM Virtual WOD Rezzzzults:

    Alexander W. 12:59 (44 KB FS+PP, 2xSU)
    Nicole Weirich (née Comaskey) 15:07 (55 BB FS+PP, 2xSU)
    Coach Kehlio 20:05 (125 BB OHS, 5/rd)
    Shania Twain 10:42 (12 DB, JJ, FS+PP)
    Eilish Eyelash 9:54 (12 DB, JJ, FS+PP)
    JT…I mean Justin Timberlake…or Jenn Tav 12:49 Rx (35 DB)
    Whit @ Pitt 10:55 (JJ, 35 KB FS+2-arm PP)

    From Whit: What did 0 say to 8?
    -Nice belt!

    1. Ricky! You forgot our extra spicy ab cash-out a la Alexander

  9. 23:16
    35# KB 1-arm OHS
    2x SU 🤬💩

    1. Jenn
      Those OHS squats got spicy real quick but boy was it nice outside!! ☀️

  10. 16:13 (DU, 15# DB 1-arm overhead lunges)

  11. Lots of online learning to do today so i did the following while listening in on the training:
    2.86 mile walk in 43.36 min
    followed by
    1.7 mile ruck with 44# in 27:11
    route included 130 feet of elevation change
    Gotta say, i’m really starting to like rucking. Time to buy a vest because putting a 44#KB in a backpack is uncomfortable. and the backpack straps cut off the circulation to my arms.

  12. 18:08
    10 rds
    100m run
    Empty bar OHS
    Squats were probably too light but I ran voluntarily so it balances out 😋😆😆
    It’s so nice out so I figured it was a good day to run 🏃🏻‍♀️

  13. 18:30
    2 X SUs
    20# DB

  14. Mado- 13:58. DU and OHS w/ 45# barbell
    Kelsey- 11:39 RX w/ 35# KB (all OHS unbroken, missed 3 rounds of DU)

    Anybody else feeling calves from the 150 BJ this week?! 🤪

  15. I did a 4 mile run today so I broke the WOD down to a shortened version:
    10 rounds of:
    5 1-arm squats (yikes) w/ 10# DB
    2 SU followed by 1 DU x 15
    Did not keep track of my time on this one

  16. Time 24:48, subbed SU x2, 30# KB. Went back to the basics, squatted to a 24in box kept a slow and controlled pace to maintain my form throughout

  17. 2 mile warm up run
    Jenn: 16:10, 2x SU , 22# KB FS
    Chris: 15:31, 30 jumping jacks, 22# KB FS

  18. Completed NFT, lower back cramped up the entire workout
    2xSU and 25# DB

  19. 10 Rd (OHS and pull-ups)
    6@ 35#
    4@ 65#
    22:00

  20. 17:05 35# bar overhead squats. 2X single unders.

  21. 13:24
    60 SU
    10 Front Squats + 5 Push Presses (35# DB)

  22. Went back and did “Kelly”. 400m run, 22” retaining wall jumps and 35# Kb thrusters. 27:14.

  23. Did 30 jumping jacks and BB OH squats – 9:32

  24. 22:27
    2 x singles
    10 x 50lbs wreck bag front squats
    10 x knees to elbows
    I think Kelly is still sticking with me a little bit my energy is still pretty shot.. Or my body is just in shock at the wreck bag right now 😂

    Also did the 400m wreck bag carry on my back out and back

  25. 16:31
    100m
    25# kB fs then PP to 14” w band around knees

  26. 21:29. 2x SU and 35# OHS. So 35# was probably a little too heavy. That and ankle mobility made this one super challenging, but fun!

  27. Marsha-15- DB-20 12″ Step up/rd, 10 squat, 5 push press-17:45
    Jeff-35# DB-2x SU, 10 squat, 5 pushpress-14:57

  28. 19:15
    2x Single unders
    Rounds 1-5, 10 reps thrusters (45#bar)
    Rounds 6-10, 6 reps thrusters (45#bar)

    I had to decrease reps my wrist hurt so bad.😩 Been a while since I’ve used a bar…

  29. Erik 2x SU, squat empty bar – big depth issue, 14:30
    Sara 2x SU, air squat, 14:38

  30. Jimena. 20:28. 15# DB, 60 SU
    Rich 18:57 40# Racked DB, 60 SU

  31. 16:26 26# SU

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