Hearts – Reverse Lunges (2 count) – quad started hurting after a few, so switched to down-ups
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats 35#
Clubs – Kettlebell Swings 35#
Aces – 200m MB Run 14#
Jokers – 1 Rope Climb (Seated to standing)
85 reps + 1 run left
Heather S
Wod Rx
23 left + 1 rope climb + run (these were the last two cards in the pile so I might be a little glad that time ran out since I almost lost it on the first rope climb 🙁 )
I agree with Amanda – I like Doom better than Death!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
WOD: Deck of Doom! RX
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats (35#)
Clubs – Kettlebell Swings (35#)
Aces – 200m MB Run @14#
Jokers – 1 Rope Climb
Total: 274 reps + 4 runs and 2 rope climbs
Thanks Shane! Good job 6 a.m. crew 🙂
Tested last night with Kevin
Rx – 23:20
Better than Deck of Death I think, was fun. Creepy running out back at night and added challenge trying not to fall in the pot holes.
Mobility and Group Warmpu
WOD: Deck of Doom!
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats (35#)
Clubs – Kettlebell Swings (35#)
Aces – 200m MB Run (250 M Row)
Jokers – 1 Rope Climb (from seated position on the floor, to standing)
Total: 278 reps + 2 x 250 M Row and 2 rope climbs (finished with 160 M completed on third row)
The Goblet Squats got me! Shuffle the deck well, its killer to have a bunch of these together.
Fun morning Shane! Welcome back.
Group “warm pu”? Not sure I want to be part of that…
🙂 Great job as usual Jackie!!
Haha!
Use your imagination!! Haha.
Did this last night.
22:02 Rx’d
All the Aces were in the first half. And 40 goblet squats in a row wasn’t great either.
Mobility
Group warm up
WOD: Deck of Doom! RX
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats (35#)
Clubs – Kettlebell Swings (35#)
Aces – 200m MB Run @14#
Jokers – 1 Rope climb
46 + 2 runs left
Mob
Group WU & Mob
Deck Of Doom 25min
Hearts- Reverse Lunges(2 count)
Diamonds- FlutterKicks(4 count)
Spades- Goblet Squats(30#)
Clubs- KBS(30#)
Ace- 200 Medball run
Joker- Rope Climb(assisted)
Total: 130reps & 1 run
Field hockey practice
Group M+WU
Deck of Doom
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats 30lb
Clubs – Kettlebell Swings 30lb
Aces – 200m MB Run
Jokers – 1 Rope Climb
*25 min cap
54 reps at cap
Also did first ever rope climb after the WOD 🙂
(MB run @ 14lb)
Great job on your rope climb Hannah!!
As Rx. 44 reps and a run left at cap.
WOD: Deck of Doom!
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats (35#)
Clubs – Kettlebell Swings (35#)
Aces – 200m MB Run @12#
Jokers – 1 Rope Lay down pull up with knees bent
68 reps left and 2 runs
mob group mob wu
deck of doom
hearts reverse lunge ( 2 count)
diamond 4 count flutter kicks
spades goblet squat
clubs KBS 40#
ace row 250 m
joker rope climb
24:50
WOD rx’d: 33 reps + 1 med ball run + 1 rope climb left at the 25 min cap.
I like this one better than Deck of Death! But wow those KB swings snuck right up on me!
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats (25#)
Clubs – Kettlebell Swings (25#)
Aces – 200m MB Run @ 8#
Jokers – 1 Rope Climb (laying on the floor with legs straight out, pulled myself to standing and back down)
Reps left: 88 1 run.
WOD as Rx’d
23:28
Fun WOD!
Mob group wu
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats 30#
Clubs – Kettlebell Swings 30#
Aces – 200m MB Run 14#
Jokers – 1 Rope Climb
113 left and 2 joker.
Loved the three runs in a row :).
Hearts – Reverse Lunges (2 count) – quad started hurting after a few, so switched to down-ups
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats 35#
Clubs – Kettlebell Swings 35#
Aces – 200m MB Run 14#
Jokers – 1 Rope Climb (Seated to standing)
85 reps + 1 run left
Wod Rx
23 left + 1 rope climb + run (these were the last two cards in the pile so I might be a little glad that time ran out since I almost lost it on the first rope climb 🙁 )
I agree with Amanda – I like Doom better than Death!
Mob group wu
Hearts – Reverse Lunges (2 count)
Diamonds – 4-count Flutterkicks
Spades – Goblet Squats 30#
Clubs – Kettlebell Swings 30#
Aces – 200m MB Run 14#
Jokers – 1 Rope Climb
124 left…
4 runs, 2 rope attempts completed