Getting Swole for the New Year

DATE: 2023-01-02 AO: Swole Q: voodoo PAX: mighty_mite, Unplugged, BobbyFischer, The Worm, flipper, voodoo, MARTA FNGs: None COUNT: 7 WARMUP: SSH, IW, Windmills, Swings THE THANG: Double swings – 3 sets of 8 Double cleans from floor – 4 sets of 5 Double front squat – 5 sets of 3
Complex (put it all together): Double swing, clean, rack squat – 6 sets of 3
Circuit: Double KB somersault squats (think: weighted monkey humpers) – 8 reps Alternating double KB floor presses – 6 per side, 12 total Planked mountain climbers for :30
Repeato for 4 rounds
ANNOUNCEMENTS: Strong work by the pax Monday morning. We rolled out a new spreadsheet with a goal of focusing on lower reps and weight to dial in their form. Everyone was getting after it. Please volunteer to Q. With the spreadsheet, it couldn’t be any easier.
COT: thanks to Flipper for taking us out.