November 19 2020
Warm Up:
3x
10 Spiderman
10 Arm Circles
30 Sec Hollow Hold
WOD:
Ok… So This workout is fun. Its Called the deck of cards workout. Now since I can’t find the best way for this flow I am going to roll through the deck of cards I have and put them on here. LOL. So do this in order that it is written. How fast can you get it done. This was all a totally random card flip so don’t be mad at me. LOL . If you have your own deck and want to throw down your own here is how it works.
Diamonds = Squats
Hearts = Push Ups
Spades = VUps
Clubs = Pull UPs or Towel Rows (wrap a towel around something or squeeze it in a door).
Joker = 20 Burpees
Aces - 14 Reps, Kings = 13 reps, Queens = 12 Reps, Jack = 11 Reps, The rest are all = to # on card
Here we go
11 Pull Ups/Towel Rows
11 Vups
5 Vups
2 Vups
3 Pull Ups/Towel Rows
8 Push Ups
6 Squats
4 Pull Ups (towel Rows)
14 Push Ups
9 Pull uPs (towel Rows)
9 Push Ups (Towel Rows)
8 Vups
2 Squats
8 Squats
14 Pull Ups (Towel Rows)
5 Pull Ups (towel Rows)
12 Push Ups
7 Pull Ups (towel rows)
3 push Ups
13 VUps
10 Push Ups
4 Squats
20 Burpees
6 Push Ups
3 VUPs
4 Push Ups
13 Push Ups
9 Vups
10 VUps
12 Pull Ups (towel Rows)
6 Pull Ups (towel Rows)
5 Squats
10 Squats
11 Squats
13 Pull Ups (towel Rows)
7 VUps
7 Push Ups
4 Vups
8 pull Ups (towel Rowsl)
7 Squats
2 Push Ups
2 Pull Ups (towel Rows)
14 squats
11 Push UPs
20 Burpees
5 Push Ups
12 Vups
9 Squats
14 Vups
12 Squats
3 Squats
13 Squats
6 Vups
10 Pull Ups (towel Rows)