• When: 2020-04-21
  • QIC: Quisenberry
  • The PAX: Broadhead, Tailpipe, FastCasual, Spur, Rebar, YellowCake, Quisenberry


Gauntlet Day 9 – 0530 ZoomQ from 4.21.20

7 pax posted for the 0530 Zoom WO for some 2 minute intervals and help YHC Get his Gauntlet Work in for Day 9 in the process

Conditions: 50s and pleasant

Disclaimer/Prayer

COP

  • SSH x10 OYO
  • LBAC x10 OYO Both Ways
  • TTT x 10 OYO
  • IW x10 OYO
  • Mt Climbers x10 OY

Grab a coupon for 2 minute interval work

  • Burpees x3
  • KB Squats x6
  • KB Curls x6
  • BBSUs x6
  • Merks x6
  • Recover until the end on 2 minutes
  • Then rinse and repeat x5

Net 5 rounds make the following rep adjustments:

  • Burpees x4
  • KB Squats x8
  • KB Curls x8
  • BBSUs x8
  • Merks x8
  • Recover until the end on 2 minutes
  • Then rinse and repeat x5

Last 5 rounds, return to the 1 set of 3 and 6 reps

Total Count after 30 minutes / 15 rounds

  • Burpees x50
  • KB Squats x100
  • KB Curls x100
  • BBSUs x100
  • Merks x100

Day 9 of Virtual Gauntlet – DONE!

KB Work on 2 minute intervals:

  • OH Press x10, Tricep x10
  • OH Press x10, Tricep x10, One Arm Rows x10 each arm
  • Rinse and Repeat OPH, Tri, One arm rows again

Mary:

Each exercise x10 reps:

  • Flutter Kicks
  • Heal Touches
  • Freddie Mercuries
  • American Hammers
  • Iron Crosses

Rinse and Repeat until time is called…. and recover

COT – Name a rama

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Prayers:

  • Dorneker Family

Join us for Virtual COT at 7:15

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