TODAY’S W.O.D:

A. “Another Deck of Cards”
Aces = 11 reps
Face cards = 10
Jokers = 800 meter run
Numbered cards = as valued.

Hearts = Thrusters (20kg/15kg)
Diamonds = HR Push-ups
Clubs = Burpees
Spades = Toes to Bar *Compare to 06/15/17.

B. Mobility 101 @ 10AM:
Point of Interest: Chest

C. Strength 101 @ 6PM: “Back and Biceps”
5 sets*. 3-minute rests between sets.
Maintain strict control during each exercise.
The exercises:
Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps
*Compare to 07/05/17.

Post load/time for A, and loads for C to Members Area or comments.

Comment