- When: 05/01/2021
- QIC: Abu
- Pax: Abu, Ball Drop, Boston Lager, Chimichanga, Frank the Tank, Giuliani (RESPECT), Jackpot, Ken Burns, Slim Jim (DOUBLE RESPECT), Sound Bite
- Extra Credit: Abu, Ball Drop, Sound Bite
WARMUP
SSH x 10
Squats x 10
Alternating Curtsy Lunges x 20
Merkins x 20
Lactic Acid Bath
Super Legs Bodyweight WOD
5 Rounds for time (10 minute time cap)
20 Air Squats
20 Alternating Forward Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps
*We all finished in under 10…well done!
20 reps each
Russian Swings
Deadlift
American Swings
Taters
Clean (10 each)
Sumo Deadlift High Pull
Snatch (10 each)
Reverse Lunge (10 each)
Merkin
RDL
Row (10 each)
Never Surrender Squats (10 left right, 10 right left)
Press (10 each)
3 Rounds for time
10 Snatch each side
15 Merkins
20 Rows each side
Prayers: Ball Drop’s family, praise to Boston Lager’s M being 5 years cancer free, PAX doing growruck, mental health
Moleskin: Sitting down last night to come up with a workout, the idea came to me of creating a lactic acid buildup right from the start and then just soaking in that bath of lactic acid throughout, keeping the toll heavy on the legs. Big muscles can take that kind of punishment. We all soaked up the funishment this morning. It was a great push by all. I love seeing the growth of the PAX that post here regularly. Keep pushing that rock, or in this case, the bell.