7/2/2022 – AMRAPPY

AO: Lava Field

QIC: Danish

PAX: Slash, Steamy Nix, Worthington (DR from Seattle)


Mid 50s with the slightest wiff of rain

Warm up

Mosey around track

SSH x 20

Slow high knees x 10

Side Lunges x 10

World’s Greatest Stretch x 3 each side

Bear crawl 30 yards

Crawl bear 30 yards

The Thang

4 x 10 minute AMRAP – Each round of exercises will go up by 2 reps. Start with 2 reps each then go to 4, 6, 8, 10 etc

Set 1

Bear Hug Squat

Over the Shoulder

Weighted Big Boy

Set 2



Bonnie Blairs

Set 3



Overhead Press

­Set 4


American Hammer

Plank toe touches


Checked in with everyone around how they’ve been doing recently.

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