Nothing Like a Little Competition


DonHo, Lego and YHC for an extended Standard run.  I cut it short (4.5), but kudos to them for taking on 5 miles before the beatdown. 

Warmup

  • Slow Mosey around parking lot
    • High Knees
    • Butt Kickers
    • Carioca
  • SSH 20 IC
  • CP 10 IC
  • WM 8 IC
  • GM 8 IC

Set One

  • KB Work
    • Curl 15 IC
    • Skull Crusher 15 IC
    • Thruster 15 IC
    • Lawn Mower 10 IC R/L
    • Upright Row 8 IC
    • Chest Press w/Low Flutter 20 IC
    • Snatch 8 OYO R/L

Set Two

  • Pull-up 10 OYO
  • Race 1: Pax 1 – Farmer Carry jug 50yds and Run back, Pax 2 – Run to jug and Farmer Carry back, etc.
    • Losing team – Burpees 10 OYO
  • Race 2: Pax 1 – Flip tire 25yds and Run back, Pax 2 – Run to tire and Flip back, etc.
    • Losing team – Burpees 10 OYO
  • Race 3: Pax 1 – Block Slide 25yds and Run back, Pax 2 – Run to block and Block Slide back, etc.
    • Losing team – Burpees 10 OYO
  • Pull-up 10 OYO

Set Three

  • Repeat First KB Set

Recover Recover

This was fun, with a little work mixed in. Thankful for no injuries.  The races required strength and speed.  Both teams took a win.  Thanks to our four-legged friend and a broken block, the last race was a tie!  Burpees for ALL! Great work men!

Prayers were answered… Rooter and Co are good to go! Children are in their future!

Also, keep the Dorsett family in your prayers.

Gypsy