Zoom WOD:
Saturday’s 9AM Live Zoom WOD will be…
DECK OF CARDS
Using a 52 card deck…
Each card drawn determines which exercise to do and the number of reps (face cards = 10, Aces = 20).
Suit determines the exercise:
Hearts = Dips
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Mountain Climbers (per leg)
Please come warmed up and ready to go! For the dips get creative – chairs, bench, couch (get creative).
***HOME WOD #1***
STRENGTH
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
WORKOUT
FOR TIME
500/400m Row (or 400m Run)
50 Alt. V-ups
400/300m Row (or 300m Run)
40 Alt. V-ups
300/200m Row (or 200m Run)
30 Alt. V-ups
200/150m Row (or 100m Run)
20 Alt. V-ups
100/75m Row (or 50m Run)
10 Alt. V-ups
(Score is Time)
***HOME WOD #2***
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
OPTIONAL FINISHER
2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations
(No Measure)