group wod:
use all 2s, face cards, aces, and jokers from deck of cards and assign the following exercises to each card. face cards = 10 x reps; aces = 15 x reps; jokers = 50 x reps; 2s = 2 mins. time of exercise. shuffle the cards, turn them over, and take turns drawing from top card of deck. the person who draws is first to do exercise. choose heaviest weight to complete reps.
Heart: J=bench press, Q=med ball dynamic p/ups, K=moving DB p/ups, A=diamonds, 2=plank
Diamond: J=chest-to-bar pull-ups, Q=L-pull-ups, K=SDLHP, A=deadlift, 2=GHD/back ext.
Spade: J=OH squat, Q=snatch balance, K=front squat, A=back squat, 2=jump rope
Club: J=push press, Q=HS p/ups, K=snatch, A=clean & jerk, 2=barbell curls
Black Joker=burpees, 12" target; Red Joker=scissor jumps
nice job today, bro'. I've got some decent pain in my groin area. surprised I only pulled muscles in one area. it was good to do all the workouts like we did to expose our current weaknesses. it was an intense session. I think it took us somewhere around 75 minutes.
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