4 For 3 at the Blender

Event Date

Dec 04, 2018


4 showed for a 3 part beat down at the Blender.

Warmarama

  • SSH 20X IC
  • Mountain Climbers 15X IC
  • IST 10X IC
  • Cotton Pickers 10X IC

The Thang

Round 1 – Endurance

  • KB Swing/Burpee Ladder
  • 20 KB swings
  • Run to light post (30 yards)
  • 2 burpees
  • Run back to bells (30 yards)
  • Descend by 2 reps on KB swings and ascend by 2 reps on burpees each round

Round 2 – Strength

  • 10 KB squats
  • 10 KB shoulder presses
  • 10 single leg squats (10 each leg)
  • 10 decline Muricans
  • achieved 6 rounds

Round 3 – Stability

  • 10 Turkish get-ups (5 each side)
  • 20 KB lunges with twist (10 each side)
  • 10 low flutter IC with KB push press
  • 10 v-ups with KB
  • repeato (did not repeat Turkish get-ups for sake of time)
  • Elbow plank for 1 minute

COT