AMRAP TUESDAY

Posted on Posted in Backblasts
  • When: 06/29/2021
  • QIC: Extinguisher
  • The PAX: Extinguisher,Bert,Eileen, Septum, Seatdown,D-Nice

6 Pax posted in the gloom of Chop Shop for AMRAP and EMOM beatdown

Cindy/ Jump rope was required

Warm up

SSH x 10

Don Quixote x 10

HillBillies x 10

LBAC Fwd/Bckwrd x 10

Hip Flexor Stretch 10 count

Quad Stretch 10 count

 

The Thang:

AMRAP 10 minutes each round

Lower Body w/ Cindy

10 Goblet Squats

10 Lunges

10 Deadlifts

10 Get up Stand ups AKA as prisoner get-ups (don’t like the name)

Upper Body 

10 Bicep Curls

10 Tricep Dips

10 Alpos

10 Warehouse Lift ( lift  cindy off ground from left to right overhead)

Core x 5 mins no Cindy

20 American Hammers

20 Freddy Mercurys

20 Windshield wipers

20 Floyd Mayweathers

EMOM BLAST x 5mins

Jump rope

Merkins

Burpees

Bonnie Blairs

Plank Jacks

COT

Countorama

Nameorama

Announcements: Farm, Trinity, Convergence

Prayer request: Seatdown

Pledge

 

 

 

Leave a Reply