Team WOD

Team WOD

Kettlebell

Kettlebell card game:
Number cards are face value
Hearts – Push ups
Spades – Reverse Lunge with 2 KB
Clubs – Slow Mountain Climbers
Diamonds – Dual KB Thrusters
Picture cards below are 10 reps
Jack – High Pulls x 10 each
Queen – Snatch x 10 each
King – KB Swings x 10 each
Ace – Reverse Turkish Get Up x 1 each
Joker (optional) – 1 Minute Rest
How to Perform the Kettlebell Workout
Take a standard pack of playing cards and remove cards 2,3,4. Turn over each playing card and follow the exercise as per the description above. All picture cards are 10 reps per side.
Team Workout (and ACT)

From Competitors training
Teams of 3
AMRAP 25:
3K Row
100 Alt. Dumbbell Snatches (55/35)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (105/85)
30 Thrusters (115/95)
30 Thrusters (135/105)
Max Thrusters (155/110) in Time Remaining if possible
1 athlete works at a time – split up as desired.