March 20, 2020
Make sure to subscribe to our You Tube channel for our virtual white board where we answer any and all questions as we would at any white board session. Also, keep you eyes out for additional content on the channel as we expand our offerings in near future.
Alpha @ Home – WOD 5
Warm Up:
Get Your Chili Warm
5min WAMRAP
3 Hands Only Inch Worms
5/5 Knee Hug Lunge Steps
20 Jumps / Lateral Hops
WOD:
Fight Gone Bad – COVID 19 Style
1min each movement followed by 1min of Rest x 3
Min 1: Pistols / Single Leg Squat
Min 2: Single Arm Row*
Min 3: Single Leg RDL “Teeter Totters”
Min 4: Burpees
Min 5: Double Unders / Lateral Hops
*Use weight for the Single Arm Row – DB or KB is ideal, if not find something in your house that weighs around 20# and get to it
Finisher:
Tabata Situps
*:20 work / :10 Rest x 8
Make sure to check out the Alpha You Tube channel for explanation, scales and demos