VIRTUAL WOD - MARCH 22ND 2020

wod

A) 8min EMOM – DB Complex
5 Single DB Deadlifts Left, 5 Single DB Deadlifts Right, 5 Single DB 2-Arm Cleans (Squat or Power)

B)8min AMRAP
8 Single DB Curl (Two Arms)
4 Push-Ups
8 Single DB Strict Press (Two Arms)
4 Push-ups

C) Optional Finisher
Accumulate 3:00 Hollow Hold*
*Every Time you break, you must do 30 mountain climbers

notes

Warm-Up
3x
30sec Deadbug Hold
5reps Lying to Standing

A)
You do all 15reps in each minute for 8 minutes. Get the hips going on the deadlifts. For the DB Cleans – treat the single DB movement like a Medicine Ball Squat Clean. Different to reach for than a barbell, but still good practice for the little details that cleans require! If your legs are roasted from previous workouts, do power cleans with the DB.

B) Pump session! Grab the heads of your dumbbell and for the curl and the strict press. It’s like a mini barbell! Modify push-ups to box or chair or counter or knee if needed, but keep smashing through!

C) Use a running timer or stopwatch. If you take a break on your hollow hold, pause the timer and do 30 mountain climbers. Then resume the timer and back at it!