2016 November 3 WOD

Posted: November 3, 2016 in Uncategorized
Metcon

“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

Compare to March 3, 2016

Squats

In remaining time, complete:
1×10 Overhead Squats
5×5 Front Squats at 80%*

*Please listen to your body on these. It will usually give you feedback..if something is too tight or fatigued to hit 80% today, DON’T. Scale to WOD another day.

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Comments
  1. Tanya says:

    If you have a deck of cards handy bring it.

  2. The Haggs says:

    27:03
    Joe #50 KB
    Hollie #35 KB

  3. MLDay says:

    Deck of cards
    20:13 #40

    OHS
    #85×10
    No FS

  4. Doug Barnwell says:

    Metcon: 23:22 (53#)
    OHS: 140#
    FS: 260#

  5. Jim D says:

    METCON 29:28 53# kbs
    OHS: 95#
    FS: 185/195/195/205/215

  6. Kent says:

    Deck of Cards: 29:28

    Red kb
    compares to 31:31 last time.

    Teamed up w Jim

    Post: ran the loop

  7. Heather Moody says:

    Deck of cards 23:58
    KB #35

  8. Cara says:

    25:05 – 2:45 pr, but should have been faster.
    35# KBS

    No strength. Ran around the loop.

  9. Shank says:

    Deck of Cards: 26:02 – 53# KBS

  10. Tanya says:

    19:14 rx 35#
    OHS 83#
    FS 3×5 133#

  11. bigdolan says:

    29:27 10 minute Pr from march of 2015
    70#kb

    Did some squats

  12. Rob H. says:

    27:08
    53#kb

  13. Mark Goff says:

    Deck of cards
    26:04

    OHS
    5 @ 65#
    5 @ 45#

    Front squats
    1×3 @ 185#
    4×5 @ 155#

  14. Joe E says:

    24:22 1:08 PR
    #53 KB

    OS 1×10 #75

  15. Bobby says:

    WOD: 22:42 Rx – 72# KBS – all unbroken

    OHS: 135#
    FS: 265×4/245/225/225/225 – felt heavy today

  16. Elisabeth says:

    Deck of cards
    30:39

    Strength
    OHS first two I tried with the 33# bar but didn’t work so I got PVC I really need to work on my mobility
    FS 33/33/60/60/60 thanks Matt and Bobby for encouraging me 🙂

  17. Luke S says:

    23:24 w/ 72#

  18. Joshua G says:

    Deck of Cards: 27:11
    Only a 0:51 PR, but I did go up two kettle-bell sizes (53#) since last time. All KBs unbroken.

    FS: 5 x 5 185# across

  19. Joy says:

    Deck of Cards: 23:11
    red KB

    OHS: 1×10 35#
    Front Squat: 5×5 90#

  20. Monique says:

    Deck of cards – 30:02 with the red kettle bell

  21. Pete says:

    21:34
    50#kb

    no squats

  22. Shea says:

    23:49 in the boot
    subbed T2b singles for burpees
    35# kb

  23. Mchap22@hotmail.com says:

    29:48?
    Burps and sit ups took me forever
    25#

    Strength used 33#

  24. Patrick Moody says:

    Deck of cards
    27:23 53#kb
    Squats
    165
    3×5

  25. Kim says:

    19:34
    OHS only 33/53/63×2/73×4/78×2

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