AO: Buff

When: 10/26/2021


Number of Pax: 7

Pax Names: Cricket, Paper jam, Shawarma, Slum Lord, Tallyman, Woody,

Number of FNGS: 1

FNG Names: Shawarma

QIC: Cricket

Quick loop around the parking lot, and YHC’s standard Warm-o-Rama (Windmill, Imperial Walkers, Weed Pickers, Sun Gods, Michael Phelps, SSH)

KB Complex (5 rounds, 60 secs on / 30 sec off)

1 rep of each to complete 1 ‘rep’ of the complex, AMRAP for 60 secs

  • KB Swing
  • 2 handed Clean
  • Reverse Lunge (each leg)
  • Overhead Press

300 – perform 5 rounds, take a lap of the parking lot between rounds

  • 5 1 arm KB Press (each side)
  • 10 1 arm KB Swing (each side)
  • 10 KB Goblet Split Squat (each side)
  • 10 Burpees

We needed a good finisher, so we headed behind the school to the swings

1-7-1 Pyramid

  • Swerkins – put your feet in the swing, perform a decline merkin, then pull knees into your chest
  • Inverted Rows – hang underneath the swing and perform a row

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee