Get Low! (Fuzzy Dice VQ)
AO: The Bridge
When: 2023-11-17
QIC: Fuzzy Dice
PAX (10): Birdie, Dinghy, Fuzzy Dice, Hackeysack, Maguire, Popper, Potter, Saint2O, Spackle, TURK
Preamble:
Being my VQ, I... decided to be selfish and emphasize some stuff I like: Kettlebell Swings & Squats! But, because we have to get better - still included some stuff I don't so much like: Burpees & Merkins (but in proportion :-) ...). Took the opportunity to emphasize full-depth & range-of-motion for the PAX - full-depth squats; hand-release merkins; dead-hang strict pull-ups.Warm-O-Rama:
- Get Warm: Side-Straddle Hops, Michael Phelps, Windmill, Weedpicker, Monkey-humpers, Copperhead Squat
- Coupon Mosey to stage
The Thang:
Two parts: a "burner"(Metabolic Conditioning, aka Metcon) and Strength focus.Beatdown Part 1: MetCon (24 mins)
Adapted from “Snowbird” (memorial WOD Cpt. Jennifer Casey RCAF) AMRAP 22 minutes:- 35 Kettlebell Swings with Coupon
- 9 Burpees
- [X] Squats (choose your own adventure for [X]):
- Goblet squat with Coupon, Full-Depth: 25
- Goblet squat with Coupon, Half-Depth: 35
- Air-squat, Full-Depth: 35 (original workout)
- Air-squat, Half-Depth: 45
- 8 Hand-release Merkins (Full-depth! ;-) …)
Beatdown Part 2: Strength (12 mins)
Partner Coupon Mosey Pull-up Bars (1 min) Pull-up Strength 5x5: 5 sets of 5 strict pull-ups (E2MOM) - "strict" as-in full dead-hang/full-depth! (10 mins)- Have 5 strict pull-ups?
- Add a coupon to your foot.
- Coupon too much? Make it 8 strict pull-ups.
- Don’t have 5 strict pull-ups?
- Inverted/Bodyweight Rows
- Negative pull-ups (maybe: with coupon on foot!)
COT:
Prayers:- Potter - Dad
- Turk - FIL
- Dinghy - Brother
- Maguire (and all others): Traveling mercies