FOAD deleted

Workout Date:

10/26/2018

QIC:

OneCall

PAX:

Rousey, Penelope, Vitamin D, OneCall (QIC)

The Thang:

Conditions
Low 50’s.  Cool, misty, then rained a lot

Raining in CF.  Not raining at AO.  But it was in the air.  Decision made to roll to parking deck to keep heavy metal dry.  4 men lifted lots of stuff!

The THANG

Round 1
Swings
8-10 per bell
Pick 6 bells and get progressively higher in weight

Round 2
1 arm rows and switch to 2 arm rows if needed
1 arm deadlift on 80’s
2 arm deadlift on 100
1 arm row 80’s
1 arm row 100

Round 3
Bench the bells.  Pick a weight, do 10, keep moving up in weight and keep doing 10.  6-8 rounds

Round 4
Plyo Merkins on bells – 2 merkins counts as 1 rep
10 on different weights
4x

Round 5
Halos with 20’s and 30’s

Round 6
Shrugs with heavy bells
4 sets; 10 reps each side

Round 7
Goblet Squats heavy weight – 4 rounds – 8-10 reps
Or if you have a bad knee or hop or pec or leg or whatever else Penelope and Rousey have going on, grab a bell and wall sit!

Round 8
Arms – Tris and Bis – alternate at each bell, so a round of tris at a weight, then a round of bis at the same wieght, then next weight and keep going.  Various exercises done
Tris – kickbacks, 1 arm and 2 arm OH extensions, skull crushers, diamond merkins
Bis – concentration, standard, out, in, hammer, 2 arm, negatives

Round 9
Flutters while pressing a heavy bell – 10 IC counting the pressing of the bell while feet kept moving

Rousey and Vitamin D then did 30 swings to finish