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.
I convinced my awesome wife to stick around and do the following with me:
Assault Bike Calories
Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.
A) Push Press
5×10 @ 115#
B) GHD Situp
* 3 BW front squats every minute
Time: 13:56 @ 155#
Front squats came off the ground.
2 Rounds of 10 Reps:
20 min EMOM
Odd: 1 Muscle-up
Even: 10 GHD Situps
Missed on 3 of the muscle ups after doing the push press. I think my shoulders were just tired. I wasn’t able to relax in the kip at all, and I was just trying to literally pull my way up. Not my best day in the gym!
10 Bodyweight Squats
10 TRX Rows
10 Lunges with Reach
Deadlift ME – Work up to 1 rep max
Jeremey (Previously 2 reps at 315) – 345
45-30-15 reps (or seconds) for time of:
L-sit hold (seconds) (Scaled to knees up)
Plank hold (seconds)