With a 60 minute running clock complete:
0-15:00
EMOM12:
Odd - 2 Rope Climbs (RX+ Legless)
Even - 2, 3, 4, 5, 6, 7 TNG Squat Snatches (RX 135/85) (RX+ 165/105)
15:00-35:00:
50 Wall-Ball
30 Burpee Box Jumps Overs 30/24"
50 Wall-Ball
*You must either scale up in WB OR wear a weightvest*
**This should be finished and provide a decent amount of rest before the next AmRap - Cap @ 30:00**
35:00-50:00:
10min AmRap:
50ft HSWalk
20 Alt DB Snatches (65/45)
Row/AD 20 Cals
50:00-Finish:
First half of flight simulator (up to 50)
*After each 'rung' of the ladder complete one sled push length (sidewalk and back - 2/1 45's on)
Equipment checklist:
Ropes
Barbells at 165/135/105/85
Wall-Ball
Boxes
DB 65/45
Sleds
Can I do this on Monday since I won't be there for the awesomeness ?!
ReplyDeleteAbsolutely not. Championship Sunday is for Sunday only!
DeleteSeconded. You must DROP EVERYTHING (like its hot) for Champ Sunday. No better time to get better.
DeleteSeconded. Kenz I am still upset about your IGGY comment thinking I didn't have chubbies on with Clarky and Jibs. #SMH #SMDH
DeleteJust want to say I'm really proud of everyone. I look forward to our weekends together probably way much more than is healthy or appropriate.
ReplyDeleteThanks Jibs for all the time and hard work with programming and helping us all #getbetter.
I'm also quite verklempt that the Puppy Play Area (#PPA) is now a wondrous reality.
The blog needs a 'like' button for comments such as this one.
DeleteK$-that feeling is probly not healthy but absolutely appropriate. I got that feeling, that lovin feeling baaaaaaabbbbbbbbbyyyyyyy
DeleteCA$H debriefing DAY 2
ReplyDeleteChampionship Sunday lived up to its name today leaving most dazed and confused, on the ground in a ball crying, or wandering aimlessly around the property. All kinds of noises were being made by all, but nobody was prouder of everyone than K$-this will be mostly from the male perspective so I'll need K$ to give the female perspective
1) Jeff was a monster on the rope climbs-2-3 pulls and done while the rest of us squirmed up or used our feet. Chris was the big dog going RX+ 165 snatches.
2) brutal-nut kicker/stone cold stunner like-Jeff torturing us by giving us a choice of pain-heavy ball-Chris chose the 60#-or a weight vest to make the burpee box jumps a living hell. Maria chose the heavy 30# ball for 4 reps than yelled to everyone "I can't do it" and moved on. This workout was worth the price of admission-I wish I could've sat back and watched it but I was having trouble breathing. I may have pissed myself too (happens to the best of us right Maria?)
3) All you need to know is K$ couldn't stop on the HS walk so she went into the weights and Jeff and Maria rowed at the same pace.
4) sled push-great finisher of finesse and strength. Saw some great faces for the pushes-apparently going one direction was significantly more difficult than the other according to Jeff. All finished.
Great day, great programming, great people.
This is as spot on accurate as it is amusing. I'm going to recommend to management that JSans take over the Saturday white board post. I want more.
DeleteI did, in fact, run into the weights at the end of my HS walk. I hoped nobody had seen it.
I can safely say that I have never sweat more in a single hour as I did for this Championship Sunday #PowerHour.
We did start 45 minutes late though...
Guys I am really sad I missed this pain train of a session. But not sure I want to do it by myself Monday. Clark keeps telling me I should but he has a huge grin on his face when he says it
ReplyDeleteThat grin defines this blog.
Delete