VIRTUAL WOD MARCH 24TH 2020

WOD

3 Rounds for Max Reps
1:00 Single-DB Thruster*
1:00 Banded Good Mornings
1:00 Jump Lunges
1:00 Single Arm DB Push Press*
1:00 Burpees Over DB
1:00 Rest
*For the single arm movements, change sides every 5 reps

Finisher
3x
30 Banded Shrugs w/ Pauses
30 Ab Bicycles (Coaches Count)

NOTES

Warm-Up
2x
30 Penguin Slaps or Double Unders (if you have a rope)
8 DB Front Squats
8 DB Sumo Deadlifts
8 Single DB 2-Arm Strict Press
10 Synchro Burpees (Coach’s Count, all athletes count together)

WOD
Fatigue will set in quickly as you bang out reps each round. Short breaks should be on the mind to keep moving. During the last round go for all-out effort and fight to the finish for each movement.

Movement Tips:

• Thrusters - Focus on building speed through the squat to accelerate the DB to full extension
• Banded Good Mornings – Keep your chest tall and squeeze your glutes actively near the top of each hip extension
• Jumping Lunges – drive weight through your heel on each rep. Do your best to get off the ground each time and extend your hips in the air!
• Push Press - Focus on an aggressive dip to accelerate the DB overhead

Movement Videos
[Banded Good Mornings] https://www.youtube.com/watch?v=LpOMQRWmdzE
[Single Arm DB Thruster] https://www.youtube.com/watch?v=uYSeID8zE_4
[Jumping Lunges] https://www.youtube.com/watch?v=1ExU8445rbU
[Single Arm DB Push Press] https://www.youtube.com/watch?v=iy25nftwGv0
[Burpees Over DB] https://www.youtube.com/watch?v=vixuOWQv9Lo
[Banded Shrugs] https://www.youtube.com/watch?v=V9pXNNH_DzU
[Bicycles] https://www.youtube.com/watch?v=AXdVmt6uIV