Old Metal is New Metal
All East Charlotte BackblastsFebruary 2nd, 2018
8 men gathered in the gloom around the shovelflag and swung their kettlebells high and often to this renewed old Metal Weinke.
Disclaimer – Check
WARMUP (by Hugo)
- Mosey (someone forgot to mention this is a 0.0 site)
- Backstep 10 yards
- 1 burpee
- rinse & repeat for the entire length of the parking lot
- SSH x 20 IC
- Grandpa Jacks x 20 IC
THE METAL (by Chum)
- ROUND 1
- 2-HANDED SWINGS X 12
- 1-HANDED SWINGS (LEFT) X 12
- 1-HANDED SWINGS (RIGHT) X 12
- CLEANS (LEFT) X 12
- CLEANS (RIGHT) X 12
- OH PRESS (LEFT) X 12
- OH PRESS (RIGHT) X 12
- HIGH-PULLS (LEFT) X 12
- HIGH-PULLS (RIGHT) X 12
- SNATCHES (LEFT) X 12
- SNATCHES (RIGHT) X 12
- SQUAT O RAMA
- ROUND 2
- 2-HANDED SWINGS X 12
- ROTATE RIGHT 1 SPOT
- 1-HANDED SWINGS (LEFT) X 12
- 1-HANDED SWINGS (RIGHT) X 12
- ROTATE RIGHT 1 SPOT
- CLEANS (LEFT) X 12
- CLEANS (RIGHT) X 12
- ROTATE RIGHT 1 SPOT
- OH PRESS (LEFT) X 12
- OH PRESS (RIGHT) X 12
- ROTATE RIGHT 1 SPOT
- HIGH-PULLS (LEFT) X 12
- HIGH-PULLS (RIGHT) X 12
- ROTATE RIGHT 1 SPOT
- SNATCHES (LEFT) X 12
- SNATCHES (RIGHT) X 12
- SQUAT O RAMA
- ROUND 3 (Doubles, taking turn with Partners)
- DOUBLE KB SWINGS X 8 (3 alternating rounds each partner)
- ROTATE LEFT 1 SPOT
- DOUBLE KB CLEANS X 8 (3 alternating rounds each partner)
- ROTATE LEFT 1 SPOT
- DOUBLE KB HIGH PULLS X 8 (3 alternating rounds each partner)
- ROTATE LEFT 1 SPOT
- DOUBLE KB SNATCHES X 8 (3 alternating rounds each partner)
- ROTATE LEFT 1 SPOT
- DOUBLE KB PRESS X 8 (3 alternating rounds each partner)
COT
- Count Off
- Name-O-Rama
NOTES
- Thanks for the honor of sharing another lead with the great HUGO. His energy never stops.
- No time for Mary because all the Nancy’s stayed home in their warm FartSacks
- EVERYONE was pulling and swinging their weight hard at the plate today. Great way to start things off for the weekend.
Speaking of the weekend…
ANNOUNCEMENTS
- Sign Up for the Chore List at Gremlin’s house. Lots of open dates throughout the year.
- BroLympics coming soon to a southern AO near you. (or not so near you)
- Go NOMAD. Ribshack is the resident NOMAD, always willing to dare try any AO in the tri-county area.
AYE!