WOD 11/21/2017

Warm up

3 laps-indian run

A. Deck of Death
Rules: 
Each card represents a workout (shown below), and the number on the card represents number of reps. (ex.: 6 of diamonds=6 push ups)When a 2 is drawn, you do 2 reps PLUS a 200 m runIf the same number is drawn twice in a row, then you complete double the repsJokers=10 pull upsJacks=12 repsQueens=14 repsKings=16 repsAces=20 reps

Spades: Air squats
Diamonds: Push ups
Hearts: 4-count flutter kicks
Clubs: Crunches

B. Choose one lift from each category

1. Bench press, floor press, shoulder press
2. Squat, deadlift, rack pulls
3. Thrusters, clean&Jerks, snatches

Rx: Lift 16,000 pounds
Scaled: Lift 9,000 pounds
Competitive: Life 20,000 pounds

You choose how many reps of each, but the goal is to lift a certain amount of weight throughout the workout
Example: 10 deadlifts at 200lbs=2,000lbs

WOD 10/11/17

DECK OF DEATH
*Number on card=number of reps 
*Each suit represents a different workout
*2’s= 2 reps and 400 meter run
*If the same number is pulled twice in a row, then the next workout is double the reps 
Diamonds: Shrugs
Hearts: Bent over rows 
Spades: Bicep curls 
Clubs: Bench press 
Jokers: 20 power cleans

WOD 7-10-17

**if you’re late run 7 laps around building 
Buy in
500 m row
50 box jumps 
50 push ups 
AMRAP 10 minutes
5 power cleans
5 hang cleans 
5 pull-ups 
Buy out 
50 toes-to-bar
50 crunches 
50 leg lifts 
Sent from my iPhone

WOD 7-5-17

**if you’re late:
Run 5 laps around building
500 m row
100 push ups
100 sit ups

Buy in
50 box jumps
500 m row
50 air squats
50 4-count flutter kicks 

100’s
Back squats
Deadlifts

50’s
Sandbag squat cleans
Sandbag lunges
Box step ups
Shuttle run 
Sent from my iPhone

WOD 6-28-05

*Isaac’s 23rd Birthday Workout*

Buy In

Run 3 laps around building
23 pull ups

-THEN-

5 rounds:
23 air squats
23 push ups
23 burpees
23 2-count mountain climbers
230 meter row

-THEN-

Buy out:
Run 3 laps around building
23 pull ups

WOD 6-28-05

*Isaac’s 23rd Birthday Workout*

Buy In

Run 3 laps around building
23 pull ups

-THEN-

5 rounds:
23 air squats
23 push ups
23 burpees
23 2-count mountain climbers
230 meter row

-THEN-

Buy out:
Run 3 laps around building
23 pull ups

WOD 6-28-05

*Isaac’s 23rd Birthday Workout*

Buy In

Run 3 laps around building
23 pull ups

-THEN-

5 rounds:
23 air squats
23 push ups
23 burpees
23 2-count mountain climbers
230 meter row

-THEN-

Buy out:
Run 3 laps around building
23 pull ups

WOD 6-26-17

Buy In

2 Laps
50 pull ups
50 4-count flutter kicks
50 push ups
50 v-ups
 
-then-

Rep scheme: 10-9-8-7-6-5-4-3-2-1
Push press
Deadlifts
Push ups
Pull ups
Sandbag squats