KB EMOMs



KB EMOMs

As YHC returned from a time-shortened prerun, he found several cars awaiting in the parking lot. Turned out, only one of them was for this workout. (Thanks, Plasma.) But, as the clock struck 0700, Cooter wheeled in, followed several minutes later by Goon to round out our foursome. Here’s how we passed the time over the next 60 minutes:

The Thang

Disclaimer

COP:

  • 20 two-hand swings (called in cadence as 10)
    • 20 Imperial Walkers (in cadence)
  • 20 two-hand swings (IC)
    • 3 prying squats
  • 20 two-hand swings (IC)
    • 20 side-straddle hops (IC)
  • 20 two-hand swings (IC)
    • 5 halos, each direction
  • 20 two-hand swings (IC)

Leave your bells and mosey to the new playground

Playground EMOM (every minute on the minute):

  • 3 pullups
  • 10 hand-release merkins (extend arms in a T upon releasing the ground)
  • Continue for 10 minutes

Mosey back to the bells

KB EMOM (round 1):

  • 5 two-hand swings
  • 5 goblet squats
  • continue for 10 minutes

KB EMOM (round 2):

  • 5 presses (alternate sides each minute)
  • 5 lawnmower rows (again, alternate sides each minute)
  • continue for 10 minutes

Leg Destroyer (in lieu of Turkish Getups):

  • 20 teabag squats (aka deadlifts)
  • 20 walking lunges (with good depth)(#TWSS)
  • 3 rounds (to save time for Mary, and because the destruction came early)

Mary

  • Flutter press, with bell (duh) – 20 IC
  • Pullover + Louganis (aka The Bulldog) – 10 OYO
  • Windshield Wiper – 10 each side OYO
  • Russian Twist – IC (but I don’t recall how many)

Time

COT

Announcements

Iron Moleskinne:

Small but spry group this morning, which meant lots of 2nd F and mumblechatter. We eased into the morning with a “relaxing” warmup during a COP interspersed with chitchat. 100 swings in, we went to check out the playground, wondering how to use all the new equipment, during our rest breaks. Luckily, we found the sign “how to play”, so as long as the kids have learned to read, they can play on their new playground. Otherwise, it’s back to the books.

Hope you all are enjoying your next day “comfortable” soreness as I am.

Aye.

HT

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