Back to Work

DATE: 2023-01-21 AO: Olympus Q: voodoo PAX: voodoo, teddyf3, mighty_mite, flipper, The Worm, MARTA, Pelosi FNGs: None COUNT: 7 WARMUP: SSH x 20 IC (<50% refusenik, which is better than usual) 5 x 1H swings per side Windmills x 10 IC 5 x high pulls per side IWs x 15 IC 5 x snatches per side THE THANG: Workout C of Week 3 of Double KB Precision Dead stop double snatch - 3 x 3 Double bent over row - 4 x 10 Double clean to double snatch - 4 x 3 Cowboy Complex: Merkin, double snatch, racked squat, press =1 rep 4 sets of 3 reps Double OH walks for :30, then 10 renegade rows - 4 sets Kentucky burpees (merkin + clean and jerk) x 3 then :30 farmer carries - 4 sets AMRAP Clean and press every 5 seconds for 2:00. No one made it past ~1:15 or so (~16 reps) MARY: 1:00 low plank 1:00 hollow body hold 1:15 glute bridge ANNOUNCEMENTS: 1) Sign up for the blood drive on 3/3 at the church across from the Hydra AO 2) Please make sure you’re taking safety precautions in the gloom: wear bright colors, be aware of traffic, learn CPR, make sure someone has a phone COT: Thanks to O’Tannenbaum for taking us out in the Rock’s COT