- QIC: wingman
- Pax: @wildturkey, Flipper, ickey_shuffle, mighty_mite, swole, The Worm, Voodoo
You asked for it
DATE: 2023-04-17 AO: Swole Q: voodoo PAX: The Worm, flipper, ickey_shuffle, wildturkey, mighty_mite, voodoo FNGs: None COUNT: 6 WARMUP: SSH x 16 IC Imperial Squat Walker x 10 IC Prying squat x 1
THE THANG:
Voodoo complex (swing, high pull, snatch, clean, squat, press) – 1 rep of each to 5 of each – complete 2 side before moving on to the next
6 merkins – 1 renegade rows per side to 1 Merkin – 6 RRs per side
5 dead stop swings + 5 somersault squats 4 DS swings + 5 somersault squats Etc.
April snatch complex: 2 dead stop snatches to OH squats per side 3 snatches to reverse lunge per side 4 swing + snatch per side 5 snatches per side Repeato for 4 rounds.
Plank until time is up < 1:00 Thanks to Flipper for taking us out in COT. Announcements: WTF - 5/6 Brewruck - 5/27 New program from Flipper - 4/24 (next Monday) Moleskine: It was a glorious morning out at Swole today. The temps were perfect and we had a good crew. With Spring Break over, hopefully numbers will be up across AOs. Since the rainbow spreadsheet we at really compatible with our desires, I told Mighty I would Q and make something up based on some of the earlier complexes in the program. We started with some Voodoo complexes since they hit just about every KB exercise. I was only going to take us to 4 reps, but Wild Turkey asked for 5, so we did 5. We finished with the April snatch complex since Mighty Mite keeps talking about it and “doing it in April.” We did 4 rounds of that because we had time and because I don’t like odd numbers of sets unless it’s 5. 🤷🏻♂️ Thanks for coming out this morning, boys. Let’s enjoy these temps while they last!
THE THANG:
Voodoo complex (swing, high pull, snatch, clean, squat, press) – 1 rep of each to 5 of each – complete 2 side before moving on to the next
6 merkins – 1 renegade rows per side to 1 Merkin – 6 RRs per side
5 dead stop swings + 5 somersault squats 4 DS swings + 5 somersault squats Etc.
April snatch complex: 2 dead stop snatches to OH squats per side 3 snatches to reverse lunge per side 4 swing + snatch per side 5 snatches per side Repeato for 4 rounds.
Plank until time is up < 1:00 Thanks to Flipper for taking us out in COT. Announcements: WTF - 5/6 Brewruck - 5/27 New program from Flipper - 4/24 (next Monday) Moleskine: It was a glorious morning out at Swole today. The temps were perfect and we had a good crew. With Spring Break over, hopefully numbers will be up across AOs. Since the rainbow spreadsheet we at really compatible with our desires, I told Mighty I would Q and make something up based on some of the earlier complexes in the program. We started with some Voodoo complexes since they hit just about every KB exercise. I was only going to take us to 4 reps, but Wild Turkey asked for 5, so we did 5. We finished with the April snatch complex since Mighty Mite keeps talking about it and “doing it in April.” We did 4 rounds of that because we had time and because I don’t like odd numbers of sets unless it’s 5. 🤷🏻♂️ Thanks for coming out this morning, boys. Let’s enjoy these temps while they last!
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