BRING A DECK OF CARDS WITH YOU TO THE WOD
“Deck of cards”
In a team of four:
Run 400m together
Then, go through entire deck of cards performing the following movements:
Diamonds = sit ups
Clubs = burpees
Spades = air squat
Hearts = ring row
Run 400m together
*Card number equals number of reps, face cards equal 10 reps. 2 team members work at a time, alternating cards drawn with remaining 2 team members.
20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
Warm up: CFK 2 rounds Official 1 round Burgener W.O.D. Five rounds for time 7 Deadlifts 275/225 225/135 135/115 10 Ring Dips
Strength/Skill – Bench Press 4 R.F.T. 20 Medi-Ball Burpee Cleans 20/14 15 C2B Pull-ups 10 Hang Squat Snatches 95/65
Strength/Skill -Hang Clean: 3-3-3-3-3 3 cycles – AMRAP – 3 minutes: 3 hang cleans (135/93) 6 front rack walking lunges (135/93) 15 mountain climbers Rest 2 minutes between rounds. Cycles pick up where previous cycle left off.