Friday 10th April
Join us for our online Solidarity competition while we are all stuck inside – it's free!  https://competitioncorner.net/events/3777/register

Warm-up
5 rounds
2 inchworms
4 burpees
6 straigt leg situps
Metcon (Time)
For Time:
40-30-20-10
Inverse or Bent over row

10-20-30-40
Tuck Crunches or Sit-ups

Silvers/Scaled
30-20-10
Inverse or Bent Over Row

10-20-30
Tuck Crunches or Sit-ups

"Can you tell I’m having fun beasting your upper body then lower body. My theory is the more tired and sore I make you the less likely you are to leave the house and contract something awful. Is it working?

First thing to note here is that this is a lot of volume, the inverse row should be spicy and I’m not expecting unbroken from anyone, however I’m also not expecting teeny tiny little sets of 2s and 3s. There’s been a lot of strict pulling with this Online programming so you should all be sailing through this. I imagine by now that you all have a special place where you do this, dining room table is my go to, if you have a really light table then you can just pile a load of weight on top of it to make it more stable, obviously the risk of it collapsing and mildly crushing you is increased but the added adrenaline should get your through the WOD quicker. You can also use a door way or a towel wrapped round a sturdy stair post.
The good news is that there is very little moving involved in this WOD, you can literally drop down from your inverse rows to your tuck crunches and keep going, obviously if you’re doing bent over rows you have to stand up and lie down, sucks to be you.
The bent over row can be done either 1 handed with a DB or KB, 2 handed with whatever cheap Argos barbell you managed to purchase, or either way with the heavy backpack you’ve spent the last week or two adding weight to. You can also use a band held with tension or towel – same hand position as a bar, just pull it tight and slow down the movement.
Scale for the tuck crunches will be situps but I don’t think any of you should have to drop to that, at least not in the first few rounds.

When you are done load that heavy backpack, sandbag, rubble sack of soil, onto your shoulders or back and perform 100 Good Mornings, these are like banded Good Mornings except no band a weights instead. Aim for unbroken with these. "

Good Mornings (Finisher 100x Backpack OR Banded Good Mornings )
75x for scaled/silvers