- QIC: wingman
- Pax: Cheese Curd, Marta, olympus, Wabbit
OH, What a beautiful morning.
Date: 2024-09-28 AO: olympus Q: The Worm , Krzyzewski, voodoo, flipper PAX: Wabbit, Cheese Curd, MARTA FNGs: None COUNT: 4
WARMUP: Synovial stretch / low slow squats / lunge with twist
Bells & Bags – Week 7, Day 3 – Dynamic
KB Double Clean 5 x 6,6,7,8,10 Switch hand swing 5 x 20
SB’s AMRAP – pair up- 15 minutes Godzilla Merkin – clean & press Merkin – c&p to front rack thruster Merkin – c&p to back squat to good morning UP & UP DL – clean – squat – press
Carries x 2 KB Waiter + rack + suitcase SB Heavy firemen carry SB Bear Hug
Complex – 3 x 5 Dbl rack – rack squat – MPress
Extra Credit (3 x 5): Heavy Bell: Hammer Curl – military press – triceps extension
Mary: LBCs / glute bridge.
ANNOUNCEMENTS: Blood Drive COT: Curd took us out.
WARMUP: Synovial stretch / low slow squats / lunge with twist
Bells & Bags – Week 7, Day 3 – Dynamic
KB Double Clean 5 x 6,6,7,8,10 Switch hand swing 5 x 20
SB’s AMRAP – pair up- 15 minutes Godzilla Merkin – clean & press Merkin – c&p to front rack thruster Merkin – c&p to back squat to good morning UP & UP DL – clean – squat – press
Carries x 2 KB Waiter + rack + suitcase SB Heavy firemen carry SB Bear Hug
Complex – 3 x 5 Dbl rack – rack squat – MPress
Extra Credit (3 x 5): Heavy Bell: Hammer Curl – military press – triceps extension
Mary: LBCs / glute bridge.
ANNOUNCEMENTS: Blood Drive COT: Curd took us out.
SlackBlast author
0 Comments
About the author