Cinder work
AO: Gladiator
When: 2024-08-01
QIC: Brownie
PAX (19): B-Lock-A, Bo Knows, Butterknife, Chanel, Cheneral, Darkside, defcon2, DREAMER, Dutch Oven, Hitchcock, Laces, Macbeth, Postal, Scratch-Off, Spandex, Speedo, Yokel, Zohan
Preamble:
It'd been a while since I'd led a cinder workout, so I decided to cook up some stuff for my August beatdown to help the PAX get prepared for Ironpax next month. Had some classic hip hop picked out for us (Tribe Called Quest), no newbies, so we got to work.Warm-O-Rama:
Quick mosey with our cinders towards the front windy hill before stopping near the bottom of the hill for the following:- 10 SSHs
- 10 weedpickers
- 10 Moroccan night clubs
- 10 copperhead squats
- WGS
The Thang:
10 rounds of the following:- Bottom of the hill:
- 10 cinder rows
- 10 kettle swings
- Mosey to the top of the hill w/o the cinder
- Top of the hill:
- Rotating squat jumps - one squat jump, rotate 90 degrees for the next one until you've done 4 and completed the circle
- Start with 1 set of 4 and increase to 10 (total of 40 squat jumps on the last set)
- Mosey back to the bottom