June 5th, 2017 By King Louie

5 of Tradition’s finest came out today to chase off the rain, sending it back to it’s fart sack while YHC was there to beat them down. We lifted bells and swung them about, only allowing the rain to resume it’s falling once we had sufficiently tired ourselves out and turned into our own soggy rain clouds of sweat. We gathered under the portico to protect YHC’s phone/timer/weinke, a disclaimer was given, and we then ran off on a mosey.

Warmorama:
SSH x 15
IST x 10
Cotton Picker x 10
Mountain Climbers x 10
Low Slow Squats x 10
Arm Circles

The Thang:

Timed AMSAPs (as many sets as possible)

4 minute set:
Swing x 10
Curls to Shoulder Press x 10
Swing x 10
Extenions x 10

4 minute set:
Swing x 10
Goblet Squat x 10
Snatch to lunge x 5 each side
Sumo Deadlift x 10

4 minute set:
Russian Twist x 10
Chest Press x 10
Derby Double Tap Homer to Marge x 5
Kettlebell Plank Drag

5 minute set:
Somersault Squat x 10 (can also be called KB Monkey Humper)
High Pull x 10
Lawnmower pulls x 10 each side
Explosive alternating KB Merkins x 5 each direction

Mosey to the bars to cool down, 5 pull ups, 5 dips, 5 chin ups, 5 dips, then mosey back to the bells

4.5 minute set:
Swing x 10
Curls to Shoulder Press x 10
KB Pirate Ships x 5 each direction
Extenions x 10

4 minute set:
Swing x 10
Goblet Squat x 10
Snatch to lunge x 5 each side (in which the aftermath of using the wet pull up bars made YHC do more of a kettlebell football hike…)
Sumo Deadlift x 10

No time for Mary, it was intended that we’d do set 3 twice and count that as Mary… but there wasn’t enough time for the extra set so instead:
Russian LBCs x 25

SWAT, Tradition

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