VIRTUALWOD - MARCH 21ST 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

Warm-Up in Athlete Notes

12min EMOM
1st – 8-10/side Single Arm Push Press
2nd – 12-15 Up-Downs
3rd – 15-20 KB/DB Sumo Deadlift High Pull

1min Rest, then immediately into:

20-15-10-5 For Time:
Jump Squats
Sit-Ups

Recommended Cool-Down
10-20min Sunshine Exposure (backyard or easy walk)

NOTES

WARMUP
2x
5/5 Single Arm KB Push Press
5 Moose Antlers + 20 Alt. Plank Shoulder Taps
10 KB Sumo Deadlifts

WOD NOTES
A little bit shorter timeline today! It is Saturday after all! The EMOM movements are simple and fairly moderate numbers that should be attainable each minute. Go quickly each minute so you’re working in the 30-40sec range.  

Make sure you are getting full extension in your hips on the Sumo Deadlift High Pull.

The 2nd Part is FAST. If your legs are mashed up from other workouts you may have done this week, you can switch to air squats. Quick burner sprint though! Time it and see how fast you can go.

In the warm-up we have the moose antler to help open up the upper back for the overhead movements. Moose Antlers - https://www.youtube.com/watch?v=K7h08b7gCfI