Reminder – Saturday WOD is at 9am – followed by moving to the new gym!
Deck of death, using med ball movements
Deck of death, using med ball movements
Hearts = Partner Wall Balls (back and forth = 1 rep)
Diamonds = Partner Med Ball Situps (back and forth = 1 rep)
Clubs = Med Ball Step-ups (each partner does card)
Spades = 6’ Squat Pass (back and forth = 1 rep)
Jokers – 250m Row each, while partner hangs from pull-up bar with med ball)
Compare to Dec.9/17
OG with Janet and Mario
Death by Calories on the Assault Bike
I managed 9 Cal and 9/10
So freaking close!
Note to Kevin: two of the bikes need the seats adjusted back a bit. They seem to slope forward to much (IMO).. .
Death by pushups with weight vest
Managed 14
At 9, I progressed to knees.
50 GHD situps
Deck of death, using med ball movements
Deck of death, using med ball movements
Hearts = Partner Wall Balls (back and forth = 1 rep) #20
Diamonds = Partner Med Ball Situps (back and forth = 1 rep) #10
Clubs = Med Ball Step-ups (each partner does card) #20
Spades = 6’ Squat Pass (back and forth = 1 rep) (Did lunge pass) #10
Jokers – 250m Row each, while partner hangs from pull-up bar with med ball) #20
Compare to DEC.9/17
Partner WOD with Lynne, modified a few movement because of Lynne back issues.
Managed to finish the deck in 35:05! 5 sec over cap! Good job and thanks for Partnering!
Where was all the 6 am Peeps???
Thanks coach Mario
OG with Janet and Mario
Death by Calories on the Assault Bike
I managed 9 Rounds and 6 Cal
stupid bike
Great Picture of Craig, Happy he is back!!
Deck the Balls 35min cap
W/partner
Hearts- partner wall balls
Diamonds- partner med ball situps
Clubs- med ball step ups
Spades- 6′ Squat passes
Joker- 250m row each partner while other hangs & holds meds ball
Total pts left 68
Partnered with Lisa H
Partner wod with Remi and 14# wall ball
25 reps left at the cap – what a grind..!
Deck the Balls 35min cap
W/Ryan
Hearts- partner wall balls 8#
Diamonds- partner med ball situps
Clubs- med ball step ups
Spades- 6′ Squat passes
Joker- 250m row each partner while other hangs & holds meds ball
Total pts left 42
Deck the Balls 35min cap
Great partner in Andre! Thanks
Hearts- partner wall balls 12#
Diamonds- partner med ball sit-ups #12
Clubs- med ball step ups #12
Spades- 6′ Squat passes #12
Joker- 250m row each partner while other hangs & holds meds ball #12
We think it was 85 of each movement lol….I like this WOD!
Time 30:37
7am OG
T-Spine, LAT, and Hamstring MOB
Deadlifts x 3 55-65-75-80-85%+
225-255-295-315-335# x 6
WOD – Death by Calories Assault Bike
= 12 rounds + 12 calories
(12 reps in round of 13)