Woody’s KB Workout

AO: Badapple

When: 2021-09-10

QIC: The Real Woody

PAX (7): goat, Ollie, Pass Interference, Rusty, Snax, Sprocket

Preamble:

Deciding to return to the F3 circuit, there's nothing better than starting a Friday off with a solid beatdown, and knowing that being the QIC gets the juices flowing, YHC invested the time and effort to create a solid agenda. But...

Warm-O-Rama:

Mosey...

Abe Vigodas

Hillbillies Mosey...

Twerkins

 

The Thang:

KB of choosing…AMRAP Circuits

Set 1:

3 Rounds (1 min each) 45 seconds of work/15 seconds of rest

  1. Kettlebell Swings
  2. Single Arm Clean & Jerk 
  3. Plank Rows (with arm switch)
  4. Lunge and twist

Run to the road and back (300 Meters)

Set 2:

3 Rounds (1 min each) 45/15

  1. Turkish Get ups Right Side
  2. Turkish Get ups Left Side
  3. Goblet Squats 
  4. Halos

Run to the road and back (300 Meters)

Set 3:

Ab Finisher:

3 Rounds (1 min each) 45/15

  1. Legs Over the KB
  2. Single Leg VUps
  3. Wood Choppers
  4. American Hammers
TIME.

COT:

Prayers for F3 brother Chelsea and his family.  We remember and prayed for the victims of 911 and their families.

Naked-Man Moleskin:

...there wasn't enough complaining... What I envisioned being a more challenging BD could've been tougher...but always a privilege to lead these men.

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