Daily WOD – May 9, 2020

At-Home WOD #57

Warm Up

  • 2 minutes cardio of your choice (run, row, jump, run stairs)
  • 10 scap push ups
  • 10 2-arm bent over rows
  • 20 sit ups

Then 6-5-4-3-2-1 reps of:

  • KB/DB high pull
  • KB/DB two-arm push presses
  • Mountain climbers (each side)

Workout of the Day

Complete 6 rounds for time of:

  • 20 one-arm KB/DB swings (10R/10L)
  • 15 push ups
  • 10 jumping squats
  • 10 bent over rows (5R/5L)

Cool Down

  • 10 scorpions (5R/5L)
  • Figure 4 piriformis stretch (1 min/side)

WOD Notes:  Click here for a video explanation of today’s workout.  The push ups will be the most challenging movement in today’s workout for most people.  Even when fatigued, the goal should be to get through the push ups in under 1 minute per round.  Scale the reps or the movement (knees or elevated) as needed to meet the stimulus!

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This Post Has 22 Comments

  1. 10:50 52.5#

  2. We were a little delinquent today and shifted out workout 🤪
    Mado- 18:33
    6 rounds of-
    – 20 KB swing (35#)
    – 15 BJ (20”)
    – 15 Push up on 4” plate
    – 10 DB row (5 each arm w/ 40#)
    ————
    Kelsey- 25:54
    6 rounds of:
    – 10 front squat unbroken (115#)
    – 15 push ups (5 real/10 banded per round)
    – 12 calorie row
    – 20 GHD sit ups

  3. 10:17 – 10 lb plate swings, push ups, jumping squats and 45 lb barbell bent over rows

  4. Missed yesterday’s WOD due to work , so did it today, did cleans only at 65# barbell , after warm up elbow was not feeling to good. 30# slamball subbed for burbies total of 4 rounds, I am trying to concentrate on form right now.. Coach Heather HELP 😎😎😎

  5. 9:36 – 26# KB

  6. 10:47
    30#KB

  7. Jenn 12:41 – 22lb kb, reset push ups
    Chris: 12:52 – 22lb kb, knee push ups

  8. 20:58
    32.4lb swings
    Pushups
    Med ball cleans 14lb
    Barbell rows 55lb

    I don’t know what I was doing bc my time is so much slower than all of you 🤣🤣🤣

  9. 9:35, 15# DB for swings & rows, knee pushups

  10. 12:32
    30# DB
    353 DB

    1. 35# DB* lol

  11. 10:06
    35# kb 10 push-ups (some snake)

  12. Alex – 11:35 – 44# RKB, 95# BB row
    Nicole – 35# RKB, box pu. ✅

  13. 22:53
    #53 kettlebell
    45 strict and 45 inclined push ups
    Jumping squats are my life
    Bent over rows…..priceless

  14. 10:08, 30#

  15. 17:05
    40# kB
    35 # DB for rows
    10 PUs on rounds 5-6

  16. Results:
    9:00 am
    Murray 15:54 (70# KB, 2-arm)
    Jameson 🙂
    natalie 🙂
    Kyle E. 11:15 (52.5 DB)
    Megan S. 12:22 (35KB, N+3 push ups where N= number of whole rounds remaining)
    Jenn T. 11:45 (35DB0
    Steve Ko 11:40 (50DB)
    Heather Stem 15:13 (35 KB)
    Nik 9:45 (35 KB)

  17. Ended up doing yesterday workout
    6 rounds + 6
    #45

  18. 15:46
    25# KB swing
    45# Barbell row
    10 med ball cleans 14#
    3 rds 15 push-ups
    3 rds 10 push-ups

  19. 15:47
    20# KB one-arm swing (10 each arm)
    push-ups with band, to chair
    10# med ball cleans @ 10 reps
    25# DB bent-over rows

  20. 13:28
    35# KB

  21. 12:26 35# DB

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