Aug 20, 2016

a) WARM UP:

10 min Tabata…. 20s on, 10s off of:

 

b) Deck of Fun Partner Wod:

Find a partner, get a deck of cards, and do the following when you pull a card:

15 min AMRAP deck of cards

  • Spades = pull-ups (switch every 3)
  • Clubs = push-ups (done together)
  • Hearts = sit-ups (feet to feet, done together)
  • Diamonds = air squats (done together)
  • Jokers = 15 burpees (seesaw style)

Once 15 mins is up, row 300 m each, then rest for 2 mins and reshuffle deck, then:

15 min AMRAP deck of cards

  • Spades = wall walks (switch every 1)
  • Clubs = d-ball over yoke (100/70)
  • Hearts = tire flips (heavy – done together)
  • Diamonds = partner wall balls (partner 1 throws med ball up, hitting target, and partner 2 catches) (20/14 –> 10’/9′)
  • Jokers = 400m run together
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