IPC #1

Date: 2023-09-06 AO: sacs Q: wildturkey PAX: Cheese Curd, Nair, ToeJam, Rousey, geraldo, Emoji FNGs: None COUNT: 7
WARMUP: Short lap with ruck
THE THANG: 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
Coupon and EMOM timer is needed for this workout
Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
Set out 2 cones
1 cone is at the starting line
1 cone is 10 yards out
THE THANG
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels MOT during this round: Rifle Carry
MARY: Nope ANNOUNCEMENTS: Pray for BRR runners Run a lap for Midriff Oct 14
COT: Be excellent to each other