Great crew out at Skunkworks today for a death by suicides combo.
The Thang
SSH x 10
IW x 10
Suicides at 5 cones adding 5 merkins each cone.
Partner up.
Partner 1 – upright row
Partner 2 – run lap
Partner 1 – goblet squat
Partner 2 – run lap
Partner 1 – OH press
Partner 2 – run lap
Partner 1 – thruster
Partner 2 run lap
Flap jack each time
Ladder work (30 secs on 10 secs off)
Shoulders
1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press
Legs
1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat
Arms
1) bicep curls
2) tricep press
3) Clean right
4) Clean left
5) swings
Suicides with swings 5, 10, 15, 20, 25
Suicides with abs
Suicides with burpees 1, 2, 3 4, 5
Mary
COT
Ye Olde Naked Moleskine
Good to see some olde timers at Skunk today. No pre KB and no pre-run so the lads knew that the 45 mins would be enough!
18 pax showed for a bit of KB’s with some short sharp mileage which usually means some lung busting cardio and lots of sweat.
Some mass confusion at some points over who’s bell was who’s and the old “fat handle” comments that ensued with some friendly banter!
Thanks for allowing me to lead and to Tackling Dummy for taking us out.
Cheers,
BD
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