WODs for Friday, 5/25/12

29
May

WODs for Friday, 5/25/12

The “deck of cards” was so fun on Thursday, we decided to have some more fun with it!!

KB Class WOD: ” 1/2 Deck of Cards” For Time: Each suit of cards has been designated a movement: # of reps per exercise is the face value of the card. Face cards are “10” 1.Clubs – Goblet Squats 2. Spades – American Swings 3. Hearts – Burpees 4. Diamonds – Sit ups 5. Aces – 200 meter run

Jokers – 50 feet wheelbarrow – partner up.

CF Class WOD: Shoulder Press 5-5-5-5-5 reps

BONUS WOD: 30 overhead squats (Advanced: 45lbs, Intermediate*: 35lbs, Novice: PVC) 50 Double unders (Advanced*: 50 reps, Intermediate: 30 reps, Novice: 25 reps counting attempts) 30 front squats (same weight as above) 50 Double unders (Advanced*: 50 reps, Intermediate: 30 reps, Novice: 25 reps counting attempts) 30 air squats 50 double unders (Advanced*: 50 reps, Intermediate: 30 reps, Novice: 25 reps counting attempts)

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