ROD 102214

ROD

Wednesday, 22Oct14

Hit the Deck 4i9ape9iE

All player’s will line up and the deck is placed up front. The first member will approach the deck and select a card. That card will, by suit & number, determine the movement & rep’s. This will be done until all 54 cards have been played or a time limit of 30 minutes has expired.

All movements will be performed together to ensure compliance.

Let’s start easy with…

Any Ace = 1 minute rest (ahhhh) don’t get soupped up there are only 4 of them.

The heavy hitters…

  • Heart’s = DB Thrusters
  • Spades’s = DB Lunges (each side)
  • Diamond’s = KB Swings
  • Club’s = DB Renegade Rows (each side)

Face cards reps are Burpee Variations (ouch)…

  •  King’s = 20 reps  2 Jack Burpees
  • Queen’s = 15 reps 1/2 Burpees
  • Jack’s = 12 reps Squat Thrusts

Then the Whammy…

  • The Big Joker = 50 Mtn Climbers (l+r = 1)
  • Small Joker = 45 Sit-outs (one side = 1)

The numbers 2-4 cards are runners = 2= 30 second, 3= 60 second & 4= 90 second stationary High Knees.

 

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