- QIC: Suplex
- When: 10/26/2024
- Pax: JWOW, Suplex
- Posted In: backblasts
WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles
THE THANG:
Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off)
• Sandbag Cleans Pull-through • Sandbag Squat-thrusters
Carry to St.#2
Station 2: body-weight
(3 rounds AMRAP, 1m-on/30s-off)
•Lt. Dan / Burpees / Box-cutters
Partner-up. 1 with BOTH sandbags, other slick——- modified Catch me if you can (after each hand-off, go ahead ~100+ yards, do 10 merkins, come back & swap)
… up to station#3
Station 3: Sandbag
AMRAP 1m-ON/30s-off
• Curls / OH Press /Tricep
Carry to back to #1
Station 1…again: Body weight (wall)
• Stone-cold-Mike-Tysons / Aussie-Mt Climbers / Crabby-Tappies
30 sec on / 30 sec off
perimeter -Sandbag Carry (shuffle perimeter); every tree on left side- 5 SB swings (first 10), then Squats (next 10 trees), then curls (next 10), back to squats… then back to flag due to time
MARY: Am.-hammers, Hello Wheezie, LBC’s
ANNOUNCEMENTS: Read ur newsletter
COT: held…