WOD Friday 6/7/19

Posted on Posted in WOD

“Deck Of Cards”

For Time:
Deck of Cards

Shuffle a deck of cards and start the clock. Each numbered card is face value, aces are 200m Runs and face cards are 10 reps.
For Time as a class
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

GENERAL:
The whole class operates as one team
Coach starts by picking a card
Number and suit will tell you rep count and movement
Coach will pick next card when all athletes have completed the reps of the last movement
Face Cards are 10 and Aces are 200 Meter Runs
Jokers aren’t used
Workout ends when class makes it through every card

WEIGHTED MOVEMENTS
Choose weights you can go unbroken with throughout, even on the sets of 10*
LOGISTICS
There is the option to scale the weight or the reps
For example, if an athlete knows 8-10 burpees will take forever, never do more than 7 reps
If Unable to Run:
250 Meter Row
14/10 Calorie Assault, Echo, Bike Erg