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Keeping the Proper Perspective – Virtual WOD for 4/8/20

    • When: 4/8/20
    • QIC: Ponytail
    • The PAX: All PAX are invited to use this for individual workout or ZOOM session from 0545-0630 on 4/8/20

First things first, in full disclosure I am not a professional.  The following is a workout I have created that you can either use on your own or join the PAX for a virtual workout via ZOOM on 4/8/20.  Please modify at any point as you feel necessary.  The virtual workouts are new and a great way to continue accelerating and ‘spend time’ together as best as we can under the current circumstances

The warm-up (all IC):

20 SSH

20 Imperial Walkers

20 Hillbilly Walkers

20 Cherry Pickers

20 Shoulder Presses

Gentle stretch to the left for a 10 count / Gentle stretch to the right for a 10 count

The Thang –

1 minute plank to engage the core

1 set of ATM’s (20 Alternating shoulder taps / 15 Tempo merkins / 10 Merkins)

1 minute plank

6 inches until failure

BOMBS away – the following should be done with a short mosey in between each set or alternate with SSH or other favorite

25 Burpees / 50 Overhead claps / 75 Merkins / 50 Big Boy situps / 50 squats

Grab your favorite dumbbell or kettle for the following pyramid:

5 tricep extensions & 5 2 arm curls (Repeat 5 / 10 / 15 / 10 / 5)

15 Bent over rows

15 single arm curls each arm

Merkin Fest –

Cut a Flip (new exercise):  5 Merkins / 5 LBC’s (Repeat for 5 minutes) – sounds horrible

10 Seal Jacks

15 Maktar N’Diayes

15 CDD

15 Knee tar N’Diayes (surrenders)

10 Seal Jacks

Transition to Ab Lab –

15 American Hammers

15 LBC’s

15 Gunslingers

15 Dying Cockroaches

Cool Down with some light stretching to the right for a 10 count and to the left for a 10 count

Honeymooner –

Rinse & Repeat if additional time is needed –

Ponytail out –

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