Meet upstairs at 1610.
WARMUP:
PVC/stretch
250m row
5 walkouts [ demo here ]
WOD: DECK OF CARDS
(An unpleasant variation, cooked up by Mitch)
Get a deck of cards, or this app.
The suit is the exercise. The number is the number of reps.
This time around, face cards = 10 reps. Aces = 1 rep.
____________
Spades = Kettlebell swings
Clubs = Toes to bar*
* After the first couple of face cards, we scaled down twice -- first by switching to knees to elbows, then by doing toes to bar for any card numbered 5 and lower and situps for any card numbered 6 and higher
Hearts = Box jumps
Diamonds = Medball cleans
[ official demo here, though frankly we just picked up the ball and tossed it over our shoulder, which probably ended up looking more like this ]
1st Joker = 5 laps around the atrium
2nd Joker = 10 burpees
____________
BUYOUT:
Reshuffle the deck, draw a random card. Do DOUBLE the number of reps for whatever exercise you pull.
No comments:
Post a Comment