Beach ready



Beach ready

With me going to the beach next week and I am sure others will follow as we head into summer we needed a good all around beatdown to get #Swole and impress the M. here is how it went…

Lets mosey for a quick #HairbandMile

COT:
SSH x 25
IW x 25
Little arm circles 10 forward, 10 backwards
big arm circles 10 forward, 10 backwards
Low Slow Squat x 15

Grab the bells and head to the curb closest to the school
The THANG:

ROUND 1

  • 4 snatch R / 4 snatch L, Run to parking lot line and back
  • 8 snatch R / 8 snatch L, Run to curb and back
  • 12 snatch L / 12 snatch L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 2

  • 4 high pull R / 4 high pull L, Run to parking lot line and back
  • 8 high pull R / 8 high pull L, Run to curb and back
  • 12 high pull L / 12 high pull L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 3

  • 8 Dolly with KB Press, Run to parking lot line and back
  • 16 Dolly with KB Press, Run to curb and back
  • 24 Dolly with KB Press, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

ROUND 4

  • 4 clean R / 4 clean L, Run to parking lot line and back
  • 8 clean R / 8 clean L, Run to curb and back
  • 12 clean L / 12 clean L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 5

  • 8 curls, Run to parking lot line and back
  • 16 curls, Run to curb and back
  • 24 curls, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

ROUND 6

  • 8 tricep extensions, Run to parking lot line and back
  • 16 tricep extensions, Run to curb and back
  • 24 tricep extension, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

5MOM

Flutters x 25
Rosalita x 20
Backscratchers x 20

DONE!

This is a tweaked/recycled version of an old Tiger Rag Q at Skunkworks, it was a solid beatdown and not much mileage but around 1.5 miles with the running we did do.

Great to see Playoffs back at it after an extended break due to job change etc.

Great work by all out there, and while we do bust chops at any workout, when I talk about form at Overdrive it is out of concern for safety. Gear is a different beast and I don’t want anyone getting hurt out there. If we need to do another KB 101 type thing we will.

Always an honor to lead, AYE!

Hair Band

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