Conditions: 75 and damp
It was time to mix things up a bit at the Iron Yard and we had a special guest named Hee Haw to try to impress…. No Turkish Get-ups today…..
The Thang:
Disclaimer and Warm-Up:
-SSH: 30 IC
-Lil Arm Circles (Foward and Reverse): 30 IC
-Butt Kicks: 30 IC
-High Knees: 30 IC
1st Bell Rotation-Quads(Goblet Squat Buffet):
-Regular Count (down-full, up-full, down-full, up-full) 20 IC
-3 Down Count (down-1/4, down-1/2, down-full, up-full) 20 IC
-1 Down, 2 Up Count (down full, up-1/4, up-1/2, up-full) 20 IC
2nd Bell Rotation-Upper Body (Press/Curl/Tricep):
-Waiter Press: 40 OYO (20 each arm)
-Curls: 40 OYO (20 each arm)
-Overhead Tricep Extension (40 OYO
3rd Bell Rotation-Core:
-Flutter Press (Flutter Kicks w/ Bell Press Combo): 30 IC
-Big Boy Sit-ups: 30 OYO
-Freedom Twists: 20 IC
Mosey to Brick Pile/Partner Up for Dora 6 Minute Stations:
-Station 1
-Partner 1 Telephone Max Press (one end elevated on block)
-Partner 2 spot, then rotate after max reps by partner
-Max rep rotation until time called (minimum goal 60 total reps)
-Station 2
-Partner 1 Max Merkins while partner 2 runs
-Partner 2 Sandbag Suicides (to tree and tennis courts)
-Partners rotate until 200 Merkins completed (or time called)
Station 3
-Partner 1 Max Dips on metal frame while partner 2 runs
-Partner 2 scale the back wall with Bell and run to stop sign and back over wall
-Partners rotate until 200 Dips completed (or time called)
Return to COP for Closeout Burnout:
-Napalms Max Reps for the last 3 minutes
COT/BOM/DEVO: Heist
Announcements:
-Heist bought a Rucksack, now what???
-1 Year Woodsheet Anniversary/Convegence coming August 29th (6am Dawnstike on location followed by 7am Convergence).
Planning Committee meets Thursday night at Pondo’s Ranch.
-Stretch Hosting a “Proper Form” workshop on July 25th at 8:15am.
That is all for now!
See you in the Gloom!