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Date: 2024-11-25 AO: swole Q: Soul Glo PAX: voodoo, flipper, Emoji, taggart FNGs: None COUNT: 5 Five pax not named Cheese Curd started their week at McAlpine Elementary for the latest rendition of Swole. Today kicked off Week 5, Day 1 of Total Tension Kettlebell Complex. Simple to plan, hard to perform.
WARMUP:
SSH x 20 IW x 10 Two handed swing x 10 Prying squat Two handed swing x 10 Merkin x 10
THE THANG:
1 clean + 1 press + 1 squat + 1 renegade row per arm 1 clean + 2 presses + 1 squat + 1 renegade row per arm 1 clean + 3 presses + 1 squat + 1 renegade row per arm – Pyramid up to 8 presses, then back down to 1 for 15 total sets.
Waiter carry x 40 yds, Alternating swing x 20 Waiter carry x 40 yds, two-handed swing x 20 Waiter carry x 40 yds, Alternating swing x 20 Waiter carry x 40 yds, two-handed swing x 20
MARY:
2.5 minute plank with various movements
ANNOUNCEMENTS: RSVP for Christmas party COT: Continued thoughts and prayers for the Worm. Thanks to Flipper for the opportunity to Q and the thoughtful send off.
WARMUP:
SSH x 20 IW x 10 Two handed swing x 10 Prying squat Two handed swing x 10 Merkin x 10
THE THANG:
1 clean + 1 press + 1 squat + 1 renegade row per arm 1 clean + 2 presses + 1 squat + 1 renegade row per arm 1 clean + 3 presses + 1 squat + 1 renegade row per arm – Pyramid up to 8 presses, then back down to 1 for 15 total sets.
Waiter carry x 40 yds, Alternating swing x 20 Waiter carry x 40 yds, two-handed swing x 20 Waiter carry x 40 yds, Alternating swing x 20 Waiter carry x 40 yds, two-handed swing x 20
MARY:
2.5 minute plank with various movements
ANNOUNCEMENTS: RSVP for Christmas party COT: Continued thoughts and prayers for the Worm. Thanks to Flipper for the opportunity to Q and the thoughtful send off.
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