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“COVID 19 Essential Worker”

Tribute WOD

7.9K 278
  • EMOM for 19 minutes
  • 6 Alternating Dumbbell Deadlifts (50/35 lb)
  • 4 Alternating Dumbbell Squat Cleans (50/35 lb)
  • 2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb)
  • Remaining time in each minute, AMRAP:
  • Goblet March (L+R=1)

On a 19-minute clock, every minute on the minute (EMOM) perform 6 Alternating Dumbbell Deadlifts, 4 Alternating Dumbbell Squat Cleans, and 2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb). In the remaining time in each minute, perform Goblet March.

Score is the total number of repetitions completed before the 19-minute clock stops.

Movement Standard

Goblet March: Hold the dumbbell as if doing a Goblet Squat and march in place. Left leg then right leg counts for 1 rep.

See: Goblet March Movement Demo

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Background: This workout represents the “sacrifice that medical, public safety, scientists, and all essential workers are making to keep the world safe and the constant work our doctors and nurses face. Often, they cannot take a break – so in this workout, we will not take a break and continue to march on when the dumbbell work is complete.”

The tribute was designed and submitted to WODwell by Allie Wetzel and reviewed and validated by Coach Amanda Street of CrossFit Shoofly @crossfit_shoofly (North Carolina, USA).

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