Fun Friday!

Friday, Oct. 8, 2021

AMCAP (As Many Cards As Possible) 20 minutes:

  • Individual decks; No Jokers; Ace = 1 , Face Cards = 10
  • Clubs: Straight-Leg Deadlift
  • Diamonds: Athlete Choice #1
  • Hearts: Barbell Roll-Outs
  • Spades: Athlete Choice #2

OR

Make-Up Day

 

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Friday, Oct. 1, 2021

AMRAP 16 minutes:

  • X x 100 Athlete Choice #1
  • X x 10 Athlete Choice #2
  • X Athlete Choice #3

For example (X = 5; 500m Row, 50 Abmat Sit-Ups 5 Box Jumps)

 

 

 

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Friday, Sept. 10, 2021

Make-Up Day

OR

Card Game (Individual or Team)

  • Single: (Ace = 1, Face Card = 10, No Jokers)
    • Clubs: Athlete Choice #1
    • Diamonds: Athlete Choice #2
    • Hearts: Prisoner Get-Ups
    • Spades: Athlete Choice #3
  • Team: Standard Rules
    • Clubs: Partner A Choice #1
    • Diamonds: Partner B Choice #1
    • Hearts: Prisoner Get-Ups
    • Spades: Team Choice #1
    • Red Joker: 10 Wall-Walks (Team Total)
    • Black Joker: 10 Skin-the-Cat (Team Total)

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Friday, Aug. 27, 2021

3 Rounds:

  • EMOTM 3 minutes: 15 Athlete Choice #1
  • EMOTM 3 minutes: 10 Athlete Choice #2
  • EMOTM 3 minutes: 5 Athlete Choice #3

Each round is 9 minutes long a performed as 15, 15, 15, 10, 10, 10, 5, 5, 5

Clock Reps – Movement
0:00 – 0:59 15 Choice 1
1:00 – 1:59 15 Choice 1
2:00 – 2:59 15 Choice 1
3:00 – 3:59 10 Choice 2
4:00 – 4:59 10 Choice 2
5:00 – 5:59 10 Choice 2
6:00 – 6:59 5 Choice 3
7:00 – 7:59 5 Choice 3
8:00 – 8:59 5 Choice 3

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Friday, Aug. 13, 2021

Athlete can choose to do either the Aug. 12, 2021 WOD and replace one movement of their choice

Or

AMCAP (As Many Cards As Possible) 20 minutes:

  • Individual decks; No Jokers; Ace = 1 , Face Cards = 10
  • Clubs: Kettlebell Swings
  • Diamonds: Athlete Choice #1
  • Hearts: Wallball Sit-Ups
  • Spades: Athlete Choice #2

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