Travel WODs: 7 minutes of burpees for reps Poker: 20 m AMRAP Hearts: air squats Diamonds: sit ups Clubs: lunges Spades: push ups Jokers: burpees 10 rounds for time: 200 m run 20 sit ups 4 RFT 10 HSPU 15 air squats 15 sit ups 10 Burpees 15 m AMRAP 15 tuck jumps 10 push ups 15 tuck jumps 10 v-ups 15 tuck jumps 10 air squats For Time: 100 Burpees For Time: 200 tuck jumps (not half assed ones, rx it!) 4 rounds for time: 12 jumping squats 15 walking lunges 18 sumo squats 15 jumping lunges 12 side to side squats Download Thunderstruck by AC/DC Hold plank for the entire song. Each time you hear 'thunder' or 'thunderstruck', flip over and do 3 V-Ups Download 'Flower' by Moby. Every time they say 'bring sallup/down' perform exercise and hold the position. You an do this with: Air squats Push ups Plank FOR TIME: 7 minutes of burpees For Time: run 100 meters 15 push ups run 100 meters 15 sit ups run 100 meters 15 mountain climbers run 100 meters 15 burpees 5 rounds for time: 150 singles 30 sit ups 3 rounds: 21-15-9 push ups and air squats 50, 40, 30, 20, 10 double unders and sit ups 5 rounds for time: 10 air squats 10 push ups 10 sit ups 5 rounds: run 3 minutes 50 push ups For time: run 1/2 mile 100 sit ups 100 push ups 100 air squats run 1/2 mile 10 rounds for time: 5 burpees 5 sit ups 5 air squats for time: run 3 miles for time: 600 singles or 300 DU |