"Poker WOD" - UPSTAIRS by the TRACK
Diamond = pushups
Hearts = situps
Spade = airsquat
Clubs = rest for those seconds
Do the number on the card (face cards = 10)
ACEs and Jokers we will run a lap.
Depending on the timing we may run through the deck 1 1/2
times
Kalsu
100 thrusters at 135/115/95
BUT: start each minute with 5 burpees
Then do thrusters until the 1 minute mark hits again
20130530
Body weight - MAX Bench press
Wait 2-3 minutes then see how long it takes you to do
that number of reps again
Cut the weight in half and do the reps again!
Long run / cardio day - at least 2.5 miles
Our weekly grinder:
60 Wall Balls
50 Pullups
40 Box Jumps (30,24)
30 DB Snatch (each arm) (45,30)
20 lunges (each leg)
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