Return of the Goat

AO: Bad Apple

When: 10/13/2020

PAX: Zima, Rusty, Pass Interference, Ollie, Goat

QIC: Goat

After 3 months of not leading and getting on the other side of health issues… The Goat is back and was looking forward to a Kettlebell Beatdown.

Warm-O-Rama:

Keeping it simple with a round of Hill Billies, Mt Climbers, Arm Circles.

The Thang:

There were plenty of KBs to pick from.
20s, 25s, 30s, 35.

Single Kettlebell BD

Round 1
10 KB Swings
10 Merkins
10 KB Swings
10 Merkins
10 KB Swings
10 Merkins
LAP around the parking lot
20 Pistol Swings
20 LBC
20 Pistol Swings
20 LBC
20 Pistol Swings
20 LBC
LAP
30 Alternating Rows
30 Side Straddle Hops
30 Alternating Rows
30 Side Straddle Hops
30 Alternating Rows
30 Side Straddle Hops
LAP
Round 2
10s
Perform a Clean then Squat Press 10 each arm
Lap
20s
Horizontal KB Press KB thenOverhead KB Press
Lap
30s
While squatting- curls and skulls
Lap
Round 3
30 Merkins 30 KB Rows
25 Merkins 25 KB Curls
20 Merkins 20 KB Front Arm Raises
15 Merkins 15 KB Skulz
10 Merkins 10 KB Floor to Overhead Press
Lap
Round 4
10s
Perform a Clean then Squat Press 10 each arm
Lap
20s
Horizontal KB Press KB thenOverhead KB Press
Lap
20s
While squatting- curls and skulls
Lap
Finished with a final round of 30 alternating rows to side straddle hops.

COT:

Wrapped up with prayer

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