AMRAP, EMOM, TABATA OH MY..

Posted on Posted in Backblasts
  • When: 05/09/23
  • QIC: Extinguisher
  • The PAX: Updraft,Tron,Jumanji,Septum, Lifo, Bruiser,D-5, D-Nice

9 Pax posted in the gloom at Chop Shop for some Motown tunes and master mix of an AMRAP, EMOM and TABATA exercises.

Warm UP

SSH x 15

Don Quixote x 10

LABC  FWD/BKWRD x 10

Wonder Bra x 10

Mountain Climbers x 10 reps

 

The Thang

Mosey over to playground

10 minute AMRAP ladder progression 2,4, 6, 8, 10, 12 reverse ladder until time expires

Merkins

Pull-ups

Dips

Burpees

Thang 2

Mosey to field

EMOM (every minute on the minute) x 2 rounds

20 Iron Mikes

40 Smurf Jacks

25 V-ups

20 Shoulder Tap Merkins

Shuttle Run

Thang 3

Mosey to Pavilion

Tabata 45sec /10sec rest

Box Jumps

Irkins

X-Factors

Plank Jacks

Flutter kicks 

Groiners

Freddie Mercuries

High Knees

Broad Jump Burpees to parking pad

5 burpee penalty for flag not being planted

COT

Counterrama

Nameorama

Announcements: Can food drive for May, The Fallen on 5/29, Shirt orders for Chop Shop, The Pearl Jam and The Fallen

Prayers: Travelling Pax, College students

BOM: Lord’s prayer

Pledge

 

 

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