“Deck the Halls” Partner WOD

“Deck the Halls” Partner WOD

Dec 11 2017 : 8:30 AM - 6:30 PM

deck the halls

Monday 12/11/17 @8:30am, 4:30pm, & 6:30pm

Deck the Halls WOD:
2 person teams
AMCAP (As many cards as possible) in 30 minutes:
Spades: Butterfly Abmat Sit-ups
Hearts: Wall Climbs *may be shared between partners
Clubs: Medicine Ball Cleans 20#/14#
Diamonds: Box Jumps 24/20″
Jokers: Both partners Ski -or- Row 500 meters
Aces 11 Burpees
*post number of cards and number of jokers in 30 min.

Partners–bring your own deck of cards to use for this. You will need a full deck of 52 cards.

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 box jumps. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

If a Joker card is flipped over, both one partner must skis as the other rows 500 meters then swap the next time the joker is drawn. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

**Don’t forget this important rule!! Team member 2 MUST wait until their partner has completed all of the reps on that card before they can flip over the next card.
Enjoy!!