Menu Close

Team WoD for November 16th, 2013

Day 54 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squats
Medball Twist hand-off
Flutter Kick

Review: KB Sumo Deadlift High Pull, Wall Ball

WoD: “Deck of Cards” Either individually, or in groups of 2 or 3
Take a deck of cards split the cards between you and your teammates evenly. Work through your stack of cards, help others with their stack when your stack is completed.
# of Reps: Ace = 11, Face cards and Tens = 10, Other cards face value

Hearts – KB Sumo-deadlift High Pull (1.5pd Green / 1.0pd Yellow) a) 1.0/.75 b) .75/.5 c) < b
Clubs – Wall Ball (10’/9’) (20/14) a) 14/12 b) 12/10 c) < b
Diamonds – Abmat Sit-ups
Spades – Inch Worms
Jokers – 60’ Partner Prowler Push (3 lengths of the coned area) – Pick yours. There will be two heavier ones, and 2 lighter ones from you to choose from

MOB: Roll Quads/Posterior Chain; Cat pose to stretch abs

Leave a Reply

Your email address will not be published. Required fields are marked *

Newsletter Powered By :