Double KB Overload

AO: Atlas

When: 02/12/2019

PAX: Aflac, Sprocket, Rusty, Smackdown, Squeegee

QIC: @IBeamF3

It looked like the rain might hold off, then the resident Alpha Glen Burns informed YHC more was coming. The down pour began and we looked for a nearby shelter so our grip wouldn’t be compromised during the BD and fellow pax or property damaged with flying cannon balls….

Warm-O-Rama:

Shelter was found and we performed enough to get the heart pumping and the back and arms ready for the beating about to take place…

SSH – 20 IC
KB
KB Halo – 15 each way
KB Swing – 10 IC

During the warm-up, a show was provided with pretty continuous ground to sky lightning.  Think about that for a moment…..
Power lines were crossing or a tree had fallen on some power lines. Pretty sure someone had some surge damage during that.

The Thang:

Each round consisting of 4 exercise stations, 1 min AMRAP, 8 minutes total with 15 sec to switch between stations.
This was going to be a grinder, so motivational music was provided.

Round 1
Single or Double KB Swings
Double KB Burpee Lunge
Alt KB Floor Press
Double KB Deadlift/Row/Clean

Round 2
Double KB Clean Thruster
Double KB Row Merkin
Double KB Snatch Squat
Single KB Squat Curl

Round 3 – All the Favs
Single or Double KB Swings
Double KB Burpee Lunge
Double KB Snatch Squat
Double KB Deadlift/Row/Clean

COT:

YHC brought up an idea to carry and extra set of KBs (15#) in prep for FNGs or out-of-towners that want to show up, but also for anyone that wants to try out a KB WO without the investment….  YHC will make that investment for my fellow pax. Just give it a try.

Naked-Man Moleskin:

I have enjoyed this group and the coupon WO. Excited to have expanded to involve some KBs.  Always thinking of other coupons to incorporate.
I don’t want to stray too far from the other coupons available on-site as well.
I’m sure I (or someone else) will program something to involve all coupons available.

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