Conditioning:
“Deck of Cards”…Partner Style
♥: Speed Skips
♠: Partner Pistols
♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)
♣: Partner Synchronized Pull-ups
Jokers: team 800m run
All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters
Description:
All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).
All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).
All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).
All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).
All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.
When a joker is pulled, teams run 800 meters, switching at 200m.
For work and FUN
Compare to Saturday, 12 November 2016
Mobility/Flexibility:
Couch Stretch – 1:30/side
One-Arm Lat Lean – 1:30/side
Pike Stretch – 2:00
Spine Smash – 2:00
Knees-to-Traps – 2:00
Post time and experiences to comments
Great group today! Partnered with Sarah. Wod completed Rx ✅
Didn’t time it but was over an hour of work!
Fun times and hard work!!
Fun WOD! Partnered with Robert and scaled the pistols on a box.
Such a fun WOD! Someone PLEASE steal the jokers from the deck beforehand next time!!
Partnered with Becca! Fun class!! Just happy/shocked no ones head got kicked or head butted during the partner holds
Rx ✅
Great and looong workout partner w christa
Mod banded plu and 18” boxed pistols
30” box for hspu