VIRTUALWOD - MARCH 19th 2020

The COVID-19 crisis has forced us to think outside the box. We're delivering live "at-home" workouts. All you need is a dumbbell and a resistance band. ​

WOD
Every 3min x 5 Sets
12 Alt. DB Power Clean
18 Air Squats
24 Banded Good Mornings
*Max Burpees in remainder of time...

Rest/Reset, then:

Automatic Six-Pack ;-)
3x
14 Alt. V-Ups
14 Leg Raises
14 Hollow Rocks
1min Rest​


Warm-Up
5min WarmRAP:
~50ft Shuttle Run
5 Up-Downs + Broad Jumps
5L/5R Single Arm DB Deadlift
5L/5R Single Arm DB Muscle Clean

WOD:
Quick DB cycling with moderate weight, fast unbroken air squats, and a fast set of Banded Good Mornings should be high intensity for around 90sec each round. Once you reach the burpees it should be a cruising pace that you can sustain for the remaining 90sec. Burpee number will range from 10-20 depending on your effort or fitness level!

The banded good mornings should be fast - often we use these as a warm-up move. Even though it's fast, make sure you're engaging to fire up your backside!

For the finisher, if you want to hold your dumbbell in your hands during the hollow rocks, that will chisel your 6-pack even more than usual!!