10/21/2017 Deck of Death

WOD:

Deck of Cards

CLASS MEMBERS PICK THE MOVEMENTS!!

***Trainer will have a deck of cards….when the card is pulled, the class will perform the exercise depending on the number and suit drawn. (ie: 6 of clubs….6 sit-ups, queen of hearts…10 burpees, etc)

***Face cards count as 10, Aces are 11 and Jokers are a 400 meter run!!! The class will do this workout together!! We will move through the deck at a good pace!!  

 

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10/16/2017

6 am’er Will, warming up his hang power snatches.

SWOD:

Barbell Pyramid

Find a “like-strength” partner.  Load the barbell with 75#/55#.

Partner 1 does 1 curl then passes the barbell to Partner 2, who does one curl then passes it back to Partner 1.  Partner 1 does 2 curls then passes it back for Partner 2 to perform 2 curls…etc.  This pattern continues until the team hits 10.  The team will them descend back down to 1 curl per partner.

WOD:

1000 m row

21-15-9

OHS (95/65#)

Toes to Bar

Box Jump (24/20″)