An awesomeful workout
Date: 2024-07-15 AO: swole Q: voodoo PAX: Emoji, flipper, voodoo FNGs: None COUNT: 3 Three pax posted for my third KB Q in a week. The temps weren’t terrible but the humidity more than made up for it.
WARMUP: – SSH x 20 IC – 1-handed swing x 5 e/s – IW x 15 IC – High pull x 5 e/s – Prying squat x 2 – Cleans x 5 e/s – Arm circles, flapping and trunk twisting
THE THANG: Workout 1 of week 7 of the KBOMG3 program
16:00 EMOM: minute A was 5 double swings and 5 double cleans, minute B was 14 alternating presses (7 e/s)
3 sets of 25 2-handed swings
4 sets of 5 merkins with side plank e/s
1 set of 6 single arm row/snatch e/s
Carries: double waiter, double rack, farmer (Emoji requested these)
MARY: ran out of time
ANNOUNCEMENTS: none
COT: I took us out.
WARMUP: – SSH x 20 IC – 1-handed swing x 5 e/s – IW x 15 IC – High pull x 5 e/s – Prying squat x 2 – Cleans x 5 e/s – Arm circles, flapping and trunk twisting
THE THANG: Workout 1 of week 7 of the KBOMG3 program
16:00 EMOM: minute A was 5 double swings and 5 double cleans, minute B was 14 alternating presses (7 e/s)
3 sets of 25 2-handed swings
4 sets of 5 merkins with side plank e/s
1 set of 6 single arm row/snatch e/s
Carries: double waiter, double rack, farmer (Emoji requested these)
MARY: ran out of time
ANNOUNCEMENTS: none
COT: I took us out.
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