The aftermath of Sandy brought open gym time for everyone today. Some people did the planned class WODs and some did our “Sandy” WOD that was posted on the whiteboards.
CF WOD:
“Deck of Cards” Team Workout:
Teams of 3: While one man runs the other two team members work together alternating or dividing reps:
Clubs: Shoulder to Overhead
Spades: Power Clean
Diamonds: Deadlift
Hearts: Front Squats
135/95
KB WOD:
WOD 1:
4 minute AMRAP
12 sledgehammers
6 goblet squats
75/55
3 minutes rest
WOD 2:
4 minute amrap
3 inverted burpees
6 power swings
75/55
3 minutes rest
WOD 3:
Tabata half TGU’s
20 secs on/10 secs off
55/35
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- CF “Sandy” WOD
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- KB “Sandy” WOD
