2018-09-20 -- The Deck. The Cards.

Meet upstairs at 1610.

WOD: DECK OF CARDS

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 = Situps

Clubs = Push-press (dumbell or bar)

Hearts = Pushups

Diamonds = Squats

1st Joker = 10 burpees

2nd Joker = 10 pullups

2018-09-18 -- The Dice Follies

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: THE DICE FOLLIES

Partner WOD. Two teams. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 kettlebell swings

2 = 10 dumbell pullover crunch + bent knee reverse crunch [ demo here ]

3 = 6 toes to bar

4 =  BOTH teams run around the 4th-floor atrium

5 = 4 man-makers [ demo here ]

6 = 6 leaping burpees

BUYOUT:
All participants hold a wall-sit in the hallway outside the gym for 2 minutes. During this 2 minutes, participants take turns running one-at-a-time to the other end of the hallway, doing 3 squats, and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

2018-09-13 -- Sept. 11 Tribute Partner WOD

A couple of days late, but this is the first time we could get everyone together. Meet upstairs at 1610.

WOD: 
SEPTEMBER 11 PARTNER TRIBUTE

Partner up in teams of two. Between the two partners, complete the following:

• 2,001 meter row
• 92 box jumps (for the 92 people on American Air Flight 11)
• 64 deadlifts (for the 64 people on United Air Flight 175)
• 64 pullups (for the 64 people on American Flight 77)
• 44 overhead squats (for the 44 people on United Air Flight 93)
• 125 kettlebell swings (for the 125 people at the Pentagon, not including air victims)
• 20 burpees (9+11)

BUYOUT: Run one building circuit