Got a friendly reminder from ChinMusic that I was due to lead Skunkworks last week after being missing in action for the last few months. Glad to be back in the gloom with the metal slingers and soaking with the prerunners this morning. Temperature and dew point led to less than pleasant conditions and a heck of lot of sweat, but 14 folks got after it nevertheless. Here is what we did.
Quick disclaimer was given to the pax and after a brief warmup run we circled up for a warmup
IW x 20 IC – 10 swings OYO
Merk x 10 Lft – 20 swings OYO
Merk x 10 rt – 30 swings OYO
Grab a partner and farmer carry catch me if you can to the hill – 10 merkin chaser
P1 up hill – P2 1 handed Swings (Flap) x 2
P1 up hill – P2 Cleans (Flap) x 2
P1 up hill – P2 Snatch (Flap) x 2
P1 up Hill – P2 Press single (Flap) x 2
P1 up Hill – P2 highpulls (Flap) x 2
P1 up Hill – P2 Teabag Squats (Flap) x 2
P1 up Hill – P2 Lunges (Flap) x 2
Plankarama
Farmer Carry back to Track 10 diamond chaser
RUN A LAP
5 Snatch Each Arm – 10 Merkins
5 snatch EA/5 Clean EA – 10 Merkins
5 Snatch EA/5 Clean EA/5 Presses EA – 10 Merkins
5 Snatch EA/5 Clean EA/5 Presses EA/5 High Pull – 10 Merkins
RUN A LAP
5 Snatch EA/5 Clean EA/5 Presses EA – 10 Merkins
5 snatch EA/5 Clean EA – 10 Merkins
5 Snatch Each Arm – 10 Merkins
RUN A LAP – PLANKARAMA
MARY flutter press, LBC, dolly press, bicycle
Moleskin: One would find it hard not to start sweating just walking to the car this morning, needless to say the Skunkworks pax did a lot more than walk to thier car! It was a tough one, especially not having been doing KB’s regularly for the past few months. It was great to be out w/the Skunkworks crew and nobody was taking it easy this morning. Baracas and Stonecold took the bait and joined YHC for a 5k prerun since there would be minimal milage during the main event (not sure about them, but I was completely drenched after the run). The goal today was to keep it moving while doing a “manageable” number of reps of a variety of movements. Hopefully everyone got what they came out for. Had another lower body ladder lined up, but after feeling pretty depleted after coming back down from the upper body circuit I was really glad we ran out of time. Great time as always! Hope everyone has a fun and safe 4th of july.
Fletch
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