Full Body WOD with some EDM
- When
- Saturday, February 11, 2023
- AO
- Alcatraz
- Q
- Grinder
- PAX
- 5 Grinder, Mark Nestel, Senator Tressel, Toto
Slackblast:
Full Body WOD with some EDM
DATE: 2023-02-11
AO: ao-alcatraz
Q: Grinder
PAX: Mark Nestel Toto Senator Tressel, Wipe Out
FNGs: 0
COUNT: 5
WARMUP:
- SSH / WM / IW
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 20/23 with 1 lap after each rep. Pull-ups (3x) for the leading PAX.
1: Burpees (20) / squats (23)
2: Inch worms (20) / SSH (23)
3: Shoulder taps (20 - 1:!) / Big Boys (23)
4: J-Lo (20 – 1:1) / Dips (23)
5: Carolina Honey (20) / A-Hammer (23 – 1:1)
6: Russian Kicks (20 – 1:1) / Superman (23)
- intermediate Airborne hip exercise (crowd pleaser)
- mosey half lap, some pull-ups, stop as grassy area: Jack-Webb with Merkin + OH Claps up to 10:40
- continue lap back to pull-up bars with some more for all
- back to grassy area for alternating LBC (side core workout)
- back to COT
MARY:
- Finish last 5 min with Thunderstruck: proper way with Burpees and SSH!
ANNOUNCEMENTS:
- Jaeger is coming: 3/11, check pre-blast and newsletter for details
COT:
- was held