Deck of Barbells

I was planning to take today off and stick to the 3 on 1 off schedule, but my body is feeling good. Went in for the 11am class.

Warm-up

• 150m Run
• 100m Zombie Kicks
• 150m Run
• 100m Power Skips
• 150m Run
• 100m Lateral Shuffles
• 150m Run

WOD

Deck of Cards

Suits:

• ♣ – Hang Cleans (95#)
• ♠ – Front Squats (95#)
• ♥ – Push Presses (95#)
• ♦ – 150m Weighted Run (35# plate)

Ranks:

• 10, Jack, Queen, King, Ace – 10 reps
• 2 through 9 – Face value in reps
• Joker – 1m Plank

The Rx for men was 115# but there is no way I’d be able to handle that. Loading the bar with 95 pounds was plenty heavy and this deck took me forever. I stayed into the start of the next class to finish in 52:54. It comes out to 94 reps of each on hang cleans, front squats, and push presses, 1950 meters of weighted runs, and 2 minutes of plank. That’s a lot of good work to help prepare for the competition.

I was planning to do some cleans in the garage later, but now I don’t have to. I guess I have more time to do real cleaning around the house and organize my garage gym.