2019-02-19 -- Dice Scream, You Scream

Meet upstairs at 4:10 p.m.

WOD: DICE SCREAM, YOU SCREAM

Partner WOD. 20 minutes.

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

1 = 10 incline pushups, one leg in the air [ demo here ]
2 = 5 "corn on the cob" pullups with band assist [ demo here ]
3 = 10 situps
4 = BOTH partners run down four flights of stairs, back up to gym
5 = 10 goblet squats on bosu ball [ 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 and then running back and returning to the wall-sit. Continue trading off on the running until 2 minutes are up.

2019-02-14 -- Valentine's Day Deck of Cards

Meet upstairs at 11:15 a.m. or 4:10 p.m.

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 = 11 reps.
____________

Hearts = pushups

Diamonds = situps

Clubs = KBS

Spades = squats

1st Joker = 10 burpees

2nd Joker = 4 laps of atrium

3rd Joker = 5 pullups

2019-02-12 -- Jacks 'n' Ladders

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WOD: JACKS 'N' LADDERS

100 jumping jacks, then:

6 ROUNDS:
• 5 pullups
• 10 sumo deadlift high pulls with bar or kettlebell [ demo here ]
• 20 situps
• 10 supermans [ demo here ]
• 5 chin-ups
• 30 seconds rest

Then:
100 jumping jacks