3/27/2020 - Warm Up

Take about 4 mins to make circles with all of your joints, neck down to ankles.

Then
50 Jumping jacks
10 cossack squats 5 each way
50 jumping jacks
10 lunges in forward and backwards
50 jumping jack
10 pushups + 10 supermans
50 Jumping Jacks
10 butterfly sit ups 
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3/27/2020 - Strength 1

4 x 8
Single Arm DB or KB Deadlift, also know as the suitcase deadlift
*If you have access to a bar use it
*if using a DB only 1 head must touch the floor.
*If you have light weight you can double the reps or use tempo to increase difficulty, meaning go slow down and explode up.

 
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3/27/2020 - Home Workout

4 Rounds for time  

Rest 2 mins each round  
 *Score is total time, including rest  
*use what ever weight you have available
*you could sub 120 double unders instead of running, or any machine you may have

Round is :
200m Run
20 DB or KB Push Press Single Arm 10 each side 
200m Run
20 DB or KB Hang Power Clean to Overhead (anyhow) Single Arm 10 each side 
200m
20 DB or KB Devils press 10 each side 
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3/27/2020 - Post WOD

3 x 30
Hollow Rock
Superman 
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Comments

CJ McDonald

CJ McDonald 6 days, 13 hours ago / Reply

3/27/2020 - Home Workout: 30:00
Notes: did this a day late. was raining so ran 1.6 miles then dod the three workouts super set.

Molly Hill

Molly Hill 1 week ago / Reply

3/27/2020 - Home Workout: 35:40

Keith Perry

Keith Perry 1 week ago / Reply

3/27/2020 - Home Workout: 36:04
Notes: Treadmill 3% incline for 200s 35lb Dumbells for PP and HC+STOH 25 lbs DBs for Devils Press

Hannah Childs

Hannah Childs 1 week ago / Reply

3/27/2020 - Home Workout: 40:00
Notes: Lost track of the timer. Did 200 singles then the dumbbell movements with a 25lb dumbbell.

Hannah Childs

Hannah Childs 1 week ago / Reply

3/27/2020 - Strength 1: 22.6 kg
Notes: 50lb dumbbell is as heavy as I got.

Melissa Mundell

Melissa Mundell 1 week ago / Reply

3/27/2020 - Home Workout: 30:09
Notes: 20 lb dumbbells and stopped for about 15-20 seconds to talk to a neighbor.

Dalton Ott

Dalton Ott 1 week ago / Reply

3/27/2020 - Home Workout: 34:20
Notes: 50 lb db

Shawn Mundell

Shawn Mundell 1 week ago / Reply

3/27/2020 - Home Workout: 29:17
Notes: 20lb DB

Shawn Mundell

Shawn Mundell 1 week ago / Reply

3/27/2020 - Home Workout: 29:17
Notes: 20lb DB

Dana Reinhardt

Dana Reinhardt 1 week ago / Reply

3/27/2020 - Home Workout: 39:54
Notes: 35lb DB

Nick Rossin

Nick Rossin 1 week ago / Reply

3/27/2020 - Home Workout: 19:12

Gary Moore 1 week ago / Reply

3/27/2020 - Home Workout: 45:02
Notes: not the fastest in the world. splits were pretty consistent. rd1-9:56, rd2-9:46, rd3-9:50, rd4-9:30. used 30lb db

Justin Phillips

Justin Phillips 1 week ago / Reply

3/27/2020 - Home Workout: 20:59
Notes: 240 sgl unders per round... should've ran lol 60# DB

Justin Phillips

Justin Phillips 1 week ago / Reply

3/27/2020 - Strength 1: 60 kg
Notes: 4x16@60

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