Daily WOD – May 8, 2020

At-Home Workout #56

Warm Up

3 rounds of 30 seconds at each station:

  • Jumping jacks
  • Plank knee to elbow
  • Air squats
  • Inchworms

EMOM for 5 minutes:

  • 3 burpees
  • 6 KB/DB clean + thruster (3R/3L)

Then practice a few reps of your odd-object ground-to-overhead

Workout of the Day

AMRAP in 12 minutes of:

  • 10 odd-object ground-to-overhead
  • 10 burpees

Cash Out

  • 15 knee jumps NFT

Cool Down

  • Lat stretch (30s/side)
  • Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Have fun and use your imagination when picking your odd object! Something in the 30-80# range would be ideal. If you think it’s on the lighter side for you, increase reps to 15 or even 20 per round. If all you have access to is your regular DB/KB, perform 10R/10L each round. Lastly, if you have a barbell and are itching to use it, you can sub 10 power clean & jerks at 115/75#. For the knee jump cash out, start from a two-knee kneeling position and jump into a deep squat. See the video for a demo. If that’s not available to you, start in a plank position and jump into a deep squat. You’re going for speed and explosiveness! Post to comments: Odd object used and total rounds + reps completed.

Community Notes: Join us for a happy hour on Zoom starting around 8:00pm! Bring your favorite food and beverages!

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 28 Comments

  1. Results:
    4:00 PM
    Swetha 13:14 (30# bar, 2xsu)
    Nik 9:50 (35KB)
    Kyle E. 11:52 (Front rack, 30DB, 2xsu)
    Megan S. 14:57 (20#DB)

  2. John – 16:30 (2xsu, front rack 53KB)

  3. Murray: 5+7 (115 BB)

  4. 8+2 (55# barbell)

  5. 6+2 – 55# barbell (Hang power clean & jerks)

  6. Natalie Murray 8+15 (25# BB)
    Nicole W. 5+8 (65# BB)

  7. β€œ20.1”
    8 ground-to-overhead (88# barbell)
    10 bar facing burpees
    Time capped at 15 min
    120 reps
    Self-evaluation: poor

  8. I found Zac Efron’s “Baywatch” workout and gave it a try. (Or you could call this a warm-up from Ricky!)

    3 Rounds:
    10 pull-ups
    20 alternating lunges
    20 jumping air squats
    60 mountain climbers
    20 plyo pushups
    20 pistols (assisted)
    150 single unders
    18:40

    My wife snapped a pic of me afterwards and I couldn’t believe the transformation!?! LOL

    (hopefully the pic uploaded)
    /Users/craighissong/Desktop/Craig after Zac workout.png

  9. 5+10 75# bb
    Cash out- with toes curled on floor

  10. I did 15 overhead KBS w/ 26# KB
    10 burpees
    7+15 reps
    Had a major mental block with cash out – just couldn’t do it?!

  11. 5+2
    55# barbell
    Subbed ab mat sit-ups (20 reps/Rd) for burpees

    1. My weight was 50 not 55.

  12. I did a combo of a couple recent workouts.
    10 Rounds
    100m row
    10 Reps (alternating each round between these 3) 10 thrusters, 5 thrusters/5 FS, 5 thrusters/5PP
    55#BB

  13. 4 + 1
    50# Wreck bag
    Ran 2.23 miles for my Cash Out #runwithmaud

  14. I did a modified version of Kelly.
    5 rounds:
    Run – 4x800m, 1x400m = 2.23 miles in honor of Ahmaud Arbery who would have turned 26 today. #IrunwithMaud
    30 step ups – 15.5” cinder blocks
    30 thrusters – 35# barbell
    34:42

  15. 7+7
    10 hang power cleans 65#
    10 burpees

    I opted to save my floors and my shoulders today.
    #projectbouldershoulders starts tomorrow πŸ˜ƒπŸ˜ƒπŸ˜ƒ
    And I managed to do the cashout!!! Super proud of myself πŸ˜ƒ

  16. 5 rounds 65# barbell

  17. 6+2
    55# barbell
    Cash out πŸ‘

  18. Kelsey: 6+6 w/ 75# barbell
    Mado: Cleaned the house today and moved πŸ‘πŸΌπŸ˜Š

  19. 10 power cleans-push press 55# barbell
    10 burpees
    5+8
    Also did a total of 37 burpees for EQ
    Managed to get my old bones to move fast enough for the cash out. Surprised myself.

  20. Called an audible today. Death by power cleans.
    135# Got to 8, then 6, finished w/5-4-3-2-1 to 20 min cap. String reps except the 8.
    Then various and work.
    My head feels much better now…

  21. O. M. G.
    Lots of swearing
    5+6
    HPC and more of a push press than jerk.
    60# barbell
    That’d be a no on the cash out 😬

  22. Jenn
    Felt good to have a barbell in the hands!!πŸ€—
    7+3 #85 BB

  23. Erik – 40# suitcase – only 5 rounds – struggled tonight
    Sara – danced for 12 min

  24. 4+7. CJ @ 95

  25. 7+1 25# sandbag and elevated burpees.

  26. 4 + 3
    95# barbell
    Yahoo with barbell!!
    We’re getting close guys!!

  27. 4:00pm
    John 5+13 (53# kB, 10r/10L)
    Swetha 6+0 (40# barbell, below knee, 0:40 last 20 burpees!)
    Alex W 5+8 (85# barbell)

Leave a Reply


The maximum upload file size: 50 MB.
You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other.

Close Menu