Posts Tagged ‘Deck of Cards’

“Deck of Cards”

For Time:

Hearts = Box Jump (24/20″)
Diamonds = Burpee
Clubs = Flutter Kick (4-Count)
Spades = Bicycle (4-Count)
Jokers = 15 Calorie Row

Card value determines the number of reps (face cards = 10, Aces = 11).

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Friday: 120907 (3-6)

Posted: August 29, 2012 in WOD
Tags: , ,

WEEK 3: Day: 6

Core Circuit. Pick 3 exercises and do them in a circuit (10-30 reps).

3 rounds not for time:

“Deck of Cards”

Clubs: Burpees
Diamonds: Slam Balls 30/25#
Hearts: Hollow Rocks
Spades: Air Squats

Two different versions available:
Version 1: This version is “for time”. This is best if you are doing this MetCon by yourself. You must complete all reps show on the card before flipping a new card. Aces are worth 1 rep. Face cards are worth 10 reps.

Version 2: This version is “for reps”. This is best when doing this in a group setting. With a running clock draw a card from a mixed deck every 30 seconds. The value of the card will determine the number of reps you will attempt. A new card is drawn every 30 seconds. You must complete all reps within the 30 seconds. Aces are worth 1 rep. Face cards are worth 10 reps. A perfect score is completing all 340 reps.

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