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Partner Up:

Card game, with a twist, start with a 400m run and every 13 cards you will run as a team 400,

Diamonds: sit ups, feet on a box

Diamonds: Slam ball squat thrust (slam the ball and do a squat thrust on it, repeat)

Clubs: Mule kicks on the wall

Spades: Renegade rows with a push up

(Jokers do not count in the 13 cards)

Red Joker: 50 body weight rows, feet on a box (per team)

Black Joker: 50 total Med ball cleans with a throw (one person does a clean, partner squats, and then catches the thrown ball, switch)

We will have a wod today at 9am. We will be doing what was posted for yesterday!! Come on in and work off that pumpkin pie!

Partner up:

Buy in:
800m run or 1000K row with your partner

30-20-10 (partner A does KB, partner B does s/u and switch)

KB swings / Ab Mat sit ups

Repeat with:

Ring rows / Push ups with a plate on back

Repeat with:

OH walking lunges

Air squats

Repeat with:

DB S to O

Russian Twists with DB

Cash Out:

800m Run or 1000m row with partner

Partner up: (split work as needed with one person working at a time unless otherwise noted)

100 burpees

box push 25 laps with 90# inside

take plates out of box and alternate jumps on them with your partner for 100 jumps

200 m run while 1 partner holds a handstand (switch) 5 burpees for each time you come down.

alternate wall walks x 30 (15 each, but must alternate with partner)

100 KB swings as a team (one person works while other holds a plank)

100 pull ups as a team, split any way you want

200 mountain climbers, split any way you want

100 slam ball throws to partner, must stand a minimum of 5 feet apart

Partner Card Game:

Hearts: GHD sit ups

Diamonds: burpees

Spades: box step ups holding a med ball 14/20

Clubs: DB bench press

Red joker: 400m run, stop at each mail box and do 5 push ups

Black joker: leap frog with a slam ball to the light post and back

Partner up

Hold a plank facing each other on elbows, pull band same side x 10 and switch sides (repeat with plank on hands)

run 200m

V up hold ball throw x 20

run 200m

plank on hands, cross body band pull x 10 and switch

run 200m

lateral walk x 2 steps and sideways high 5 x 10 each side

run 200m

plank and partner will plank perpendicular and put hands on back and down x 10, switch

run 200m

v up sit facing partner, roll ball in figure 8 around legs and throw to partner x 10 each

run 200m

V up sit next to each other, both V up and throw ball to each other x 20

run 200

Russian twist sit back to back and pass ball 10 to right and 10 to left

run 200m