Today we repeat one of our lockdown Benchmark WOD’s for the first time “Covid 1” which was previously programmed 06.04.2020.

SESSION 1
Warm Up:
Run 800m
100 Single Unders
30 Alternating Lunges
20 Air Squats
30 Sit Ups
Stretch & Mobilise

Select Movement, Set Up Kit & Practice Technique
(check out YouTube Channel for exercise Demo’s

For “Covid 1”, choose which type of Lunge you would like to do depending on what kit you have available, and remember for next time this Benchmark WOD comes up. Choose from movements below:

Front Rack Lunge (Barbell)
Single Arm Overhead Lunge (DB, KB, Backpack)
Dumbbell or Kettlebell Front Rack Lunge (one each shoulder)
Goblet Lunge (DB or KB or similar object)
Body Weight Lunge (no equipment)

WOD:
a)
3 Minute AMRAP of:
Double Unders

Rest as needed before part B.

b)
“Covid 1”
For Time of:
30 Alternating Lunges
60 Sit Ups
20 Alternating Lunges
40 Sit Ups
10 Alternating Lunges
20 Sit Ups

* If can’t do Lunges, switch to Squats.
* Reduced Sit Ups as needed

Accessories:
Max Plank Hold (one effort for as long as possible)
Rest 1 Minute
Max Arch Hold (one effort for as long as possible)

SESSION 2
Running WOD:
Max Distance Run for 20 Minutes

* Reduced Time of Running if needed

Check out the video below for your full Whiteboard Brief!