AO: ao-burn
Q: HuggyBear
PAX: Finch, Gekko, Lunch Lady, HuggyBear, Platypus, Blue, Juice , Round-Up
FNGs: 1 Round-Up
COUNT: 1
CONDITIONS: nice
WARMUP: motivators and sort
THE THANG:
Kalsu and then Reverse Kalsu
– Format
– Complete the workout for time
– Equipment
– 400 meter track or 200 meter out and back
– Coupon is needed for this workout
– EMOM timer set for 1 minute
– The Thang
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time
– Modifications
– Thrusters
– 100 goblet squats, 100 air squats, other squat variation
– 50 of a squat and 50 OH press
– Burpees
– Flying Squirrels, Merkins
Q: HuggyBear
PAX: Finch, Gekko, Lunch Lady, HuggyBear, Platypus, Blue, Juice , Round-Up
FNGs: 1 Round-Up
COUNT: 1
CONDITIONS: nice
WARMUP: motivators and sort
THE THANG:
Kalsu and then Reverse Kalsu
– Format
– Complete the workout for time
– Equipment
– 400 meter track or 200 meter out and back
– Coupon is needed for this workout
– EMOM timer set for 1 minute
– The Thang
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time
– Modifications
– Thrusters
– 100 goblet squats, 100 air squats, other squat variation
– 50 of a squat and 50 OH press
– Burpees
– Flying Squirrels, Merkins
MARY: yes
ANNOUNCEMENTS:
COT: where is the marriages, children, friends with children, deal with health situations, while dealing with health situations, son, a new journey in stages in life, intentionality, and standards