Today’s Workout

March 27, 2020

WODs

27032020

Warm-up

2 Minute Run/Row/Ride/Skip

BROOM STICK
Pass Throughs
High Pulls
Good Mornings
Overhead Squats
Deadlifts

MOBILITY
Ankle/Calf stretch on wall
Squat hold
90/90 hip opener

Weightlifting

Overhead Squat (Build to a heavy 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

"T-Mobile"

AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (45/30)
15 Deadlifts (45/30)

Home Workout (Equipment)

Metcon (Time)

"Deck Of Cards"

Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches
Joker: 200m Run

When working out with playing cards, the number on the card is representative of the number of reps you’ll perform. For instance, a two card represents two repetitions.

Ace – 11
Jack – 12
Queen – 12
King – 12
Joker – 1

App "52 Cards" can be downloaded on phone to replicate deck of cards.

Home Workout (No Equipment)

Metcon (Time)

Spades: Odd-Object Squats
Clubs: Odd-Object Ground to Shoulder
Hearts: Sit-ups
Diamonds: Burpees

When working out with playing cards, the number on the card is representative of the number of reps you’ll perform. For instance, a two card represents two repetitions.

Ace – 11
Jack – 12
Queen – 12
King – 12
Joker – 1

App "52 Cards" can be downloaded on phone to replicate deck of cards.