7s and Hard Work

Weather: 38 degrees and foggy
Pax: Spirit Fingers, Broadway, Yo – Gi (QIC)
One lap around the school

Warm up

LACs fwd x 15 IC
Fwd claps x 15 IC
SSH x 15 IC
Low Slow squats x15

Thang:

****Mosey to playground area for some 7’s. Work consisted of starting at the opposite baseline of the basketball court. Sprinting to the monkey bars for pull-ups then sprinting back to the opposite baseline to perform the 2nd called movement.
Rd1
Pull-ups & Squats
Rd2
Merkins & Heels to Heavens
****Mosey to the top of the Hill for some Rock lifting and Hill work. Mosey to the bottom of the hill and perform called exercise. Then mosey back up to the top of the hill and perform called exercise with the selected rock of choice.
Rd1
10 HR Merkins at the bottom and curls x 10 IC at the top.
Rd2
10 Jump Squats at the bottom and Overhead press x 10 IC at the top.
Rd3
5 Burpees at the bottom and Tricep extensions x 10 IC at the top.
****Mosey back to launchpad all while throwing in a 100m bear crawl along the way.
Prayers for Broadway’s wife with all of her heavy traveling and upcoming relocation this summer.
BOM led by Yogi

 

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: