Strength:
AMRAP in 7 Minutes:
- 10 Good Mornings 65#/35#
- 10 DB Skull Crushers 25#/15#
WOD:
“Deck of Cards”
- Diamonds = Wall Balls
- Spades = KB Swings 55#/35#
- Clubs = Pull Ups
- Hearts = Burpees
* Suites represent a given exercise, the number on the card equals the reps to be performed. Jacks = 12 reps, Queens = 14 reps, Kings = 16 reps, Aces = 20 reps.
Day 14: One-armed WODs
Strength:
AMRAP in 7 Minutes:
10 Good Mornings 65# (held plates against chest)
10 DB Skull Crushers 25# (single arm)
Results: 7 rounds + 16 reps
WOD:
“Deck of Cards”
Diamonds = Wall Balls (subbed single arm 40# DB thrusters)
Spades = KB Swings 55# (subbed 35# single arm KB swings)
Clubs = Pull Ups (subbed single arm jumping PUs)
Hearts = Burpees (subbed 20” box jumps)
*Suites represent a given exercise, the number on the card equals the reps to be performed. Jacks = 12 reps, Queens = 14 reps, Kings = 16 reps, Aces = 20 reps.
36 cards = 22:32