Pick 37 Cards and whichever comes up suit=exercise and number = reps
Suits-
Sledgehammer swings
Wallballs
Overhead Walking Lunges (45/25)
Rowing Calories
Finisher – Weighted Sit-ups w/ partner and Throwdowns w/ partner
In Partners:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Warm-up:
400m Run
30 Ft. Inchworms
30 Ft. Lunges w/ Samson Stretch
W.O.D.
3 Rds
20 Push Press
20 Box Jumps
20 Wallballs
20 Calories on Rower
For time:
Warm-up:
60 Ft. Inchworms
60 Ft. Lunges w/ Samson Stretch
800 meter Run
WOD:
3 Rds
25 Pull-ups
15 Burpees
400m Run
-then
2Rds
10 H.S.P.U’s
40 Double Unders
-then
1 Rd
50 Wallballs
50 Box Jumps
-then
800m run
For time:
Warm-up:
5 min Practice Double Unders
30 Ft Inchworms
30 Ft. Lunges w/ Samson Stretch
Dynamic Stretching of shoulders and foam roller
WOD:
3 Rds
30 Weighted Sit-ups
20 K.B. Swings
100 Singles
For time:
Warm-up:
5 min. Jump Rope
30 Ft Inchworms
30 Ft. Lunges w/ Samson Stretch
WOD:
EMOM for 30 min.
5 Pull-ups
10 Push-ups
15 Air Squats
“See if you can make it through all 30 min.”
Warm-up:
800m run
30 Ft. Inchworms
Dynamic Stretching
Go over workout
W.O.D.
Overhead Barbell Carry 40m
21 Deadlifts w/ same bar
Run 800m
Overhead Barbell Carry 40m
15 Deadlifts w/ same bar
Run 800m
Overhead Barbell Carry 40m
9 Deadlifts w/ same bar
Run 800m
For time:
-then-
Sit-up circle and Squat Holds while passing dodgeballs (see pics below)
Warm-up:
60 ft Inchworms
60 ft Lunges w/ Samson Stretch
W.O.D. – “Tabata Couplets”
4 Stations
Push-ups/Sit-ups
Inverted Row/Tricep Ext (under bar)
Row/Rower Seat Knees to Chest
Wallballs/Air Squats
6 Rds.
Warm-up:
Frisbee toss through the tire..
Dynamic Stretching
Go over workout
W.O.D.
L – Left Leg Pistol Squats
O – Overhead Squats
R – Right Leg Pistol Squats
I – Inverted Row
“37 reps of each”
Warm-up:
Frisbee Football
Stretch
Go over workout
W.O.D.
“Mignon”
500 meter row
30 Push-ups – 30 Sit-ups – 30 Wallballs
250 meter Row
20 Push-ups – 20 Sit-ups – 20 Wallballs
250 meter Row
10 Push-ups – 10 Sit-ups – 10 Wallballs
500 meter Row
For time:
Warm-up:
500m Row
150 Double Unders
50 Wallballs
WOD:
1000 meter row
50 Thrusters (45,35)
30 Pull-ups
For time:
Cooldown: 1 mile run
