Happy Birthday Leslie Burgoine!

This year Leslie turns 52! Since she is know playing with a full deck (get it!) why don’t we celebrate with a Playing Card WOD… That’s right! The Deck of Death!

With a 13 Minute clock, every 15 seconds a card will be chosen from the top of the deck. You have 15 seconds to complete the number of reps represented on the card. Each suit represents a different movement, which will be detailed in the WOD section below.

Aces = 11 Reps

Face Cards = 10 Reps

Jokers = Rest

Happy Birthday Leslie and happy WODing!

Strength

EMOM 10

1 High Hang Power Clean+
1 Low Hang Power Clean+
1 Power Clean

Work To A Heavy Complex

WOD

"Deck Of Death"

Spades: Rolling Burpees
Diamonds: Hang Power Cleans (135/95)
Hearts: V-Ups
Clubs: Jumping Lunges

Score is total number of cards completed

Strength

Push Press

Work To A Heavy Double
Then 8x2

WOD

4 Rounds

For Time

10 DB Thrusters (50/35)
10 DB Box Step Overs (50/35)
200m Run

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

WOD

"Bradshaw"

For Time

10 Rounds

3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders

Strength

In 20 Minutes
Establish A 1RM

Front Squat

WOD

For Time

400m Run
21-15-9
Medball Squat Jumps (20/14)
Hand Release Push Ups
400m Run

Strength

Deadlift

Work To A Heavy Five

WOD

AMRAP 15
Ascending Ladder

5 Deadlifts (115/80) [Increase By 5]
3 Burpees [Increase By 3]
10 Double Unders [Increase By 10]

Strength

AMRAP 20

8 KB Farmers Carry + Single Arm DB Clean and Press
10 Goblet Pause Squats (3 Second Pause)
5 Weighted Pull Ups
:30 Weighted Hollow Hold

WOD

EMOM 9

1: 150' Walking Lunge
2: 15 Toes To Bar
3: 20 Push Press 95/65

Strength

Bench Press

Work To A Heavy 3
Then 7x3

WOD

5 Rounds

10 Wall Balls (20/14)
15 Push Ups
20 Box Jumps (24/20)

Strength

Squat Clean

Work To A Heavy Single
Then
EMOM 10 @ Heavy Single

WOD

5 Rounds

Every 2 Minutes
200m Run
50 Air Squats

Strength

EMOM 10

3-5 Handstand Push Ups

Most challenging variety you can successfully complete

WOD

For Max Reps

3 Rounds

1 Minute Rowing (Calories)
1 Minute Rest
1 Minute Abmat Sit Ups
1 Minute Rest
1 Minute Rope Climbs
1 Minute Rest

WOD

With A Partner

For Time

1000m Row
20 Rope Climbs
1000m Row
150 Bar Facing Burpees
1000m Row
10 Rounds
1 Bear Complex (155/105)
1000m Row

Only 1 Partner Completes The 1000m Row Each Cycle