Gabe deadlifting
For max load:
Deadlift, 5-5-3-3-3-1-1-1-1 reps
Bodyweight option.
For distance:
Standing long jump, 1-1-1-1-1-1-1-1-1-1 jumps
Recover as necessary between jumps.
Nellie deadlifting
Seven rounds for time:
12 renegade rows, two 45 lb dumbbells
7 thrusters, two 45 lb dumbbells
Bodyweight option.
Seven rounds for time:
18 push-ups
12 jump squats
Abby smashes double-unders
Five rounds for time:
9 power snatches, 50 kg
12 toes to bar
If you don’t have a barbell, sub 9 tuck jumps + 12 handstand shoulder touches for power snatches.
Kyle back squatting
Three rounds for time:
100 double unders
10 muscle-ups
If you don’t have a jump rope, sub 100 penguins. If you don’t have rings, sub 30 pull-ups + 30 dips for the muscle-ups.
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Kate handstand walking
Complete as many rounds as possible in 20 minutes:
4 Turkish get-ups, 55 lb dumbbell
8 hanging hip touches
12 Single-arm dumbbell swings, 55 lb
Group WOD send-off for Abby
Hit The Deck
Hearts = Toes to bar
Clubs = Kettlebell swings, 24 kg
Diamonds = Push-ups
Spades = Squats
Face cards = 10 reps
Aces = 1 rep
Jokers = Run 800 m
Using a standard deck of cards, shuffle the deck and deal the top 9 cards face up. Complete all the work represented by the cards before dealing the next hand. You can arrange the cards in your hand in any order.
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21-15-9 reps for time:
Deadlifts, 120 kg (60%)
Handstand walk (measured in feet)
Bodyweight option
Substitute 2x jumping lunges for deadlifts
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Three rounds for time:
100 double unders
21 pull-ups
12 burpees
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For max load:
Shoulder press, 5-5-3-3-3-1-1-1-1 reps
Bodyweight option
Seven rounds:
Wall walks, 30 seconds
Recovery, 60 seconds