Warm-Up:
Coaches choice
WOD prep:
Prep the movements
WOD:
Deck of cards
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Kettle bell swings
Jokers = 2 wall walks or 10 plank up downs
Kings = 100m run
Queens = 10 box jumps
Jacks = 15 Burpees
Aces = 10 calorie team of 2 row
*Card value determines the number of reps.
*Before the clock starts pick the first card will be drawn from the deck to determine what exercise to do and how many reps. The next card is drawn when all the athletes have completed the exercise. Your rest is determined by how quickly you finish your reps until the next card is pulled. The work out is done when all 54 cards have been drawn. If you need to take a card off to catch your breath no problem you will just have to pay a calorie bike fine on completion of the WOD. The amount of calorires will be the number on the card that you took off. Face cards are worth 10. Aces are worth 11 and jokers are worth 15.
*Scale load of kettle bell swing as needed.
*Scale heght of box as needed.
Post WOD:
Mobility coaches choice
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