WOD for 3.19.20
Warm-up
Warm-up
Calf Stretch x 1:00 each side
Row or Ski 400m
10 Worlds Greatest Stretch
10 Hip Crossovers
10 Scorpion Stretches
10 Up to Down Dogs
Strength
Metcon
AMRAP x 10
5-10-15-20-25-30…etc
Slam Balls
Sit-Ups
Russian Twists w/Slam Ball
5-10-15-20-25-30…etc
Slam Balls
Sit-Ups
Russian Twists w/Slam Ball
Workout Of The Day
Metcon (Time)
"Acid Bath"
For TIme
500m Row
500m Ski
.7 Mile Assault Bike
For TIme
500m Row
500m Ski
.7 Mile Assault Bike
This appears courtesy of the 2019 DCC
Social Distancing WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP X 20
7 Russian Push-Up
10 V-Ups
13 Single Leg Glute Bridge each side
7 Russian Push-Up
10 V-Ups
13 Single Leg Glute Bridge each side
Here are demo videos of these movements
Russian Push-Up:
V-Up
Single Leg Glute Bridge