Your homework is to finish Round 4

4 dedicated arrived at Stallings Road Park on 14 wheels (ahem, looking at you Casper…) for this week’s installment of Harrisburg Iron.

Warm-up
SSH x15
Slow Air Squats x10
Incline Mericans x10

The Thang
3 round of 10 exercises; perform each exercise for 40 seconds, AMRAP (as many reps as possible), with a 20 second rest in between
KB Goblet Squat
Mountain Climbers
KB Chest Presses
KB High Rows
KB Goblet Step-ups
KB Alternating Mericans
KB Outhouse Curls
KB Bentover Rows
KB Alternating Clean/Press
Plank

SSH x15 in between each round.

With a little time to spare, we did an extra half-round, hitting every other exercise. The pax can complete the rest at home for extra credit.

Round Robin Mary
Low Flutters w/KBs pressed x20 (Gamma)
KB Alternating Mericans 40sec (Casper, because he just didn’t get enough of ’em)
Mason Twist w/KBs x10 (Clueless)
LBCs w/KBs x15 (Ribshack)

COT

Moleskin
1. Thanks for joining me this morning. I may have been a little slow after 3 days in Vegas, but this workout was exactly what I needed.
2. Casper may need a right-side tire change after his park entrance this morning, but he says he’s not missing KBs. He’s got a fever, and the only cure is more kettlebell.
3. Eliminate “illness” from a list of possible things that could slow Clueless down. It’s becoming a very short list.
4. Tclaps to Ribshack for continuing to push the limits and using a heavier KB more often. The 40# is in your future.

Pax tibi,
Gamma

4 thoughts on “Your homework is to finish Round 4

  1. RibShack

    @Gamma- as always, the highlight of the week. Thanks for returning from Sin City just to spend time with us in the Gloom!! (sorry brother!!)
    @Pax- enjoyed the chatter & the good work by all!

    1. Gamma Post author

      Thanks @Ribshack, great to be back.

      Also, tclaps to @TheMagnificent on his first Q over at Acceleration.

  2. Casper

    Great work as always under you leadership @Gamma. after last weeks arriving a minute late, wanted to be positive I was there by at least 6:29. Can I use the black ice excuse for coming in on two wheels?

  3. Clueless

    Great to have you back on the right side of the country @Gamma. Solid workout this morning! Those higher reps at 40 secs take a toll after awhile. I’m going to try the ‘kid’dlebells for the homework.

    @Casper will be ‘making gold records’ in no time with that prescription.

    Good, fun chatter this morning fellas… enjoyed it!

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