Up the hill…down the hilll

Tue, Feb 20, 2024•Rapho Park
Up the hill…down the hilll
25°
Clear (feels like 18°)
3 mph E (10 mph gusts)
DATE: Tue, Feb 20, 2024
AO: Rapho Park
Q: Hardcode
PAX (8): Caterpillar, Stall, No Doubt, Big Blue, Double Mint, Rapunzel, Tinker
BACKBLAST:

Warma-rama

Arm Circles IC x 15

Circle Arms IC x 15

Grass Pickers x 15

Toy Soldiers x 15

SSH x 103

 

The Thang

Break into 4 groups and complete exercises at 4 different stations and rotate until each pax has completed each station.

 

Station 1

Slded power-pull 50 yds

Sled pull-through 50 yds

Sled forward-drag 50 yds

Sled backward-drag 50 yds

repeat until all pax have finsihed their stations

 

 

Station 2

Superset going up in first exercise, down in second.

Pull-up 1,2,3,4,5,6,7,8,9,10

Block-press 10,9,8,7,6,5,4,3,2,1

 

Station 3

Superset going up in first exercise, down in second.

Block-squat 1,2,3,4,5,6,7,8,9,10

WWII 10,9,8,7,6,5,4,3,2,1

 

Station 4

Superset going up in first exercise, down in second.

High-lo 1,2,3,4,5,6,7,8,9,10

Merkin 10,9,8,7,6,5,4,3,2,1

 

COT – prayer for pax family members and pax to be HIM in their family, workplace and community!

 

Pax did a great job on this awesome brisk morning! Thanks for following my lead!