July 13, 2020

“Can anyone tell that Viv has just done the online dumbbell course? Look at the workout, it’s subtle but you might pick up on it.
This WOD is primarily designed to be a DB complex WOD, deadlift to hang power clean to push jerk should allow for seamless movement, keeping the DB work unbroken. Ideally you will have 2 DB, however you can do this easily with 1 you just have to alternate the reps each time, except the deadlift, just go ahead and do half with the right and then half with the left. The run is a sprint, it should be an all out, hell for leather sprint, lungs burning, heart raging, or at least for as long as you are able, the same can be said for the high knees they should be as fast and as high are you are uncomfortably able. If you are doing this with a heavily laden rucksack then your deadlift will be the same, into Russian KBS and then the STOH, be a little careful on the overhead, remember it’s not that stable so you may need to keep a tight grip on the fabric, this will make your fingers hurt but it should keep your faces pretty. If you are insisting on doing this WOD with a sandbag because it’s all you have then fair play, deadlift is the same, hang power clean from the knee to the shoulder and then if you are too sensible to do STOH with the bag you can drop into a set of pike pushups.
No matter how you do this WOD the high knees and the running should be all out, we’re not subbing in burpees or star jumps, we have 2 awful movements please use them. Now shut up and go get sweaty. “