March 5th, 2018 By Pox

5 stoners embraced a chilly morning for a Pox Bell-Buster special complete with two home-made 30 lb-ish slam balls.  Very little running was involved as is typical for Pox and the Pax stayed close to the CBA entrance in order to effectively use some walls.  It went something like this:

COP warm-o-rama (IC): SSHx10-Burpee-SSHx10-Burpee-Slowsquatx10-Burpee-Windmillx10-Burpee-CottonPickersx10-Burpee-SlowMerkinx10

First Workout: 5 stations, 10 reps each station and then move to next, 10 count after all stations complete, 5 Rounds total:

• Wall-Balls
• Slamballs – modified to merkins when one ball was busted
• one-arm KB snatch (5 each arm)
• KB swings (go as heavy as you can)
• Single leg KB Dead lift

Mosey around the lot, same approach-10 reps, only 3 Rounds total

• Wall-balls
• Clapping Merkins
• One-arm KB clean and strict press (5 each arm)
• Sumo-dead-lift to high pull
• Single leg KB Dead Lift

‘Cool-down’ stability walk: Bell in Right arm above head around parking lot, recover, Bell in Left arm above head around parking lot in reverse direction

Mary(IC) – keep bell above chest for entire series: KB Chest pressx10, low flutterx10, KB Chest Pressx10, bicyclex10, KB Chest pressx10, Wx10

Moleskin

• We we managed to bust one of Pox’s two homemade slam balls (Project was munching on sand during round 3) – time to go back to the drawing board to improve the quality of the build
• Plan A was abandoned when upon arriving at CBA I noticed I had no watch or phone to run the timed workout – no trouble though, just show on Friday for an actual planned workout.
• Some mumble chatter about Rucks getting heavy with only a few weeks before the big ruck party- only KW loaded up in today’s gloom.

 

Always fun! – Pox

---