WEEKEND METCON

 

“Deck of Card”

Work with two or three partners. All movements are not shared, all team member should do it all.

Work Your Way Through A Whole Deck Of Cards Using The Values In the Movements Below (e.g.: The 4 of Hearts would be 4 kettlebell swings)

Be sure to shuffle your deck well

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Clubs: Pull up

        *Ace Clubs : Easy “Grace” (Clean and jerks 40/30 kg ; 30 reps)

Diamonds: Overhead Plate Lunges (20/10 kg)

        *Ace Diamonds: Light “Isabel” (Snatch 30/25 kg; 30 reps)

Spades: Hand release Push up

        *Ace Spades : Nice “Karen” (50 Wall ball shots)

Hearts: Double Front Rack KB Front Squat (16×2 kg/12×2 kg)

         *Ace Heart: 3 rounds of “Cindy” (5 pull up, 10 push up, 15 air squat)

Joker: 1000m Row or 800 m run

  • Jack: 11 Reps
  • Queen: 12 Reps
  • King: 13 Reps

Score is the sum of the reps done in 40 mins. Ace and Joker are valued for 40 pts.

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