6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

3/8/16

Warm-up

With at 20 min running clock, work your way through these 6 Stations. Warm up and mobilize. Practice speed while perfecting technique

8 Goblet Squats
8 Kettlebell Swings
8 Max Effort Vertical Jumps
Pushup Pyramid
8 Supine Ring Rows
10 Hollow/Superman Rolls (5 L, 5 R)
Foam Roll IT Band

WOD
10 minute AMRAP

Burpee Box Jump Overs (24″)
*5 Wall Balls Every minute on the minute (20#)

Jeremey—65 total burpees