Carlos Lillo, etc

AO: The Bridge

When: 2025-01-31

QIC: Fuzzy Dice

PAX (10): Animal, Boomer, Chubbs, Dinghy, Feathers, Fuzzy Dice, Hackeysack, Humperdinck, Popper, Potter

Warm-O-Rama:

SSH, weed picker, windmill, Michael Phelps, overhead clap, shoulder stretch

The Thang:

Part one

Carlos Lillo : 40-30-20-10 Reps for Time:

  • Kettlebell Swings (mods: hip thrusts, good mornings, broad jumps)
  • Goblet Squats (mod: air squat)
  • Toes-to-Bars (mods: knees-to-elbow, knee raises, dragon flies, V-ups)

Part Two

Strict pull-ups (mods: body weight rows, negative pull-ups, jumping pull-ups)

Part Three

EMOM For As Long As Possible:

  • Minute 1:
  • 10 Russian Kettlebell Swings (24/16 kg)
  • 1 Burpee
  • Minute 2:
  • 10 Russian Kettlebell Swings (24/16 kg)
  • 2 Burpees

Continue with this pattern adding 1 Burpee every minute until the required number of Burpees cannot be completed.

COT:

Brew Ruck Sunday - windjammer at 2

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