Exceeding the Standard
Date: 2025-01-13 AO: swole Q: Uncle Leo PAX: Unplugged, flipper, The Worm FNGs: None COUNT: 4 Its Swinguary so 250 swings is the standard. But we all know what to do with standards…
WARMUP: Mixture of SSH, IW, ST and prying squat and rotation and for those counting 46 swings
THE THANG:
With a bell bigger than your Goldilocks bell , 4 rounds of the following done EMOM 6x switch hand swings 3 cleans each side 3 high pulls each side 3 rev lunges each side 3 presses each side 20 2HS
For those counting that’s 104 more swings (150 total)
5×20 2HS EMOM
Count is now 250
Mary-plank, hollow body, glute bridge and some Y to W’s
50 swing finisher for a total of 300 swings
MARY: yep ANNOUNCEMENTS: we all expect that MARTA is going to ask us to share our blood soon
COT: Unplugged was going home to do more swings as he’s doing 10,000 this month.
Flipper was surprised by the playlist today and how non KB music can work at a KB workout
Worm is out doing hard things in addition to his work beating cancer. Great to see you brother
Change can be hard for all of us so give yourself and others a little grace when there are curves in the road. Who knows what might be behind that corner?
WARMUP: Mixture of SSH, IW, ST and prying squat and rotation and for those counting 46 swings
THE THANG:
With a bell bigger than your Goldilocks bell , 4 rounds of the following done EMOM 6x switch hand swings 3 cleans each side 3 high pulls each side 3 rev lunges each side 3 presses each side 20 2HS
For those counting that’s 104 more swings (150 total)
5×20 2HS EMOM
Count is now 250
Mary-plank, hollow body, glute bridge and some Y to W’s
50 swing finisher for a total of 300 swings
MARY: yep ANNOUNCEMENTS: we all expect that MARTA is going to ask us to share our blood soon
COT: Unplugged was going home to do more swings as he’s doing 10,000 this month.
Flipper was surprised by the playlist today and how non KB music can work at a KB workout
Worm is out doing hard things in addition to his work beating cancer. Great to see you brother
Change can be hard for all of us so give yourself and others a little grace when there are curves in the road. Who knows what might be behind that corner?
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