29/08/2014

52 card pick up

Metcon (for time)

51 Card Pick up – Teams of 2-3

 

Hearts = Pull Up

Diamonds = Burpee Box Jump

Clubs = T2B

Spades = Jumping Split Squat

 

* No face cards in deck

** Reps are the card face value except…

 

Joker = 400 m Run

Ace of Spades and Clubs = 200 m Farmer Carry 24/16

Ace of Diamonds and Hearts = 200 m Waiter Carry 40/25

 

22/08/2014

image

“Helen” Times

Great job everyone 👍💪

 

Strength/skill

Front Squat

4-4-4-4-4

* Strict 3 second pause at bottom

** Work up to heaviest

 

Metcon (for reps)

“Open 12.3″

AMRAP – 18 Min

15 Box Jump

12 Push Press 115/75

9 T2B

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