Monday 03/30/2020

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WOD
"Layup"
For time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings 55#/35#
Wallballs 20#/14#

Home WOD
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double Unders (60 Singles)
20 Burpees
40 Double Unders (60 Singles)

No Equipment:
AMRAP 15:
20 "Odd-Object" Ground-to-Overhead
20 Lateral Hops Over "Odd-Object"
20 Burpees
20 Lateral Hops Over "Odd-Object"

Saturday 03/28/2020

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WOD
"SeaWorld"
3 Rounds For Time: (30 Minute Time Cap):
25 Power Snatches 75#/55#
10 Power Clean and Jerks*
1,000 Meter Row

Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

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Home Workout
"SeaWorld"
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

(No Equipment)
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run

Friday 03/27/2020

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Strength
Overhead Squat
Build To a Heavy Single

WOD
"T-Mobile"
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats 95#/65#
15 Deadlifts 95#/65#

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Home Workout
"Deck of Cards"
Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches

(No Equipment)
Spades: Odd-Object Zercher Squats
Clubs: Odd-Object to Shoulder
Hearts: Sit-ups
Diamonds: Burpees