Day: September 8, 2012

An Easy-ish Deck

I made it to the 10am class which gives me enough time to pack and get ready for my trip. Flight leaves at 1:30.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s High Knees
  • 15s Air Squats
  • 15s Mountain Climbers

WOD

Deck of Cards

Suits:

  • ♣ – Russian KBS (53# KB)
  • ♠ – 1m Plank
  • ♦ – Air Squats
  • ♥ – Burpees

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 150m Run

I finished in 32:36. Planks really sucked because they brought down the intensity and at one point I had 6 of 9 cards come up a spade. Usually deck of cards is pretty brutal but today it wasn’t bad with the selected movements and the fact that the highest rep count was 10.

Finisher

Prowler Sprints – 25m High Push followed by 25m Low Push

Casey A. and I did some prowler sprints at the end of class. The first sprint we had 135# loaded on the heavy prowler and it was pretty easy, so we added another 45# plate for 180# of load and did 5 more down and backs. My legs are getting stronger because the heavy pushes are getting a lot easier.