April 13th, 2018 By Pox

6 Stoners arrived in the gloom to some equipment (tires, bands, etc) parked in the HT parking lot.  After moving bells into position, YHQ started a slow mosey to gather some PVC, remembered and delivered a poor disclaimer, looped around the HT lot, and began Round Deux (French for 2) of the new Friday format.  It went like this:

COP Warm-o-rama: PVC pass throughsx10, PVC pass thoughs with hammy stretchx10, SSHx10(IC), merkinsx5(IC), PVC sotts pressx10(IC)

Instruction on workout, cross-fit style high intensity, work till you are done or till you are saved by the bell

High Intensity Bell Buster:  Partner workout, 3 Rounds for time, CAP 14min

• Bar (PVC) Facing Burpees x 15 (both partners work in unison)
• Tire Deadlift (modify to heavy KB sumo deadlift) x 30 (only one partner working at a time, only 30 total between partners)
• Shoulder to overhead (press or push press) w/2 KBs x45 (used pairs of 25s or 30s or single with big red – only one partner working at at time, total 45 between partners)
• Band restrained partner sprints to end of lot and return (switch band at end of lot)

Mobility/Stretching:

• Shoulder stretch/rehab work including PVC: 3-4min
• Hamstring, glute, quad, groin, IT stretch sequence: 10-11min
• Paleo Squat: 1 min

Moleskin

• well, two weeks of our new format down, new faces for round deux, this will make round trois easy as I’ll be able to repeat past workouts!
• If you have read this far, you will have seen MC in the PAX list, way to show MC, great to have you back at bell buster!
• Lots of mumble chatter when YHQ decided on partners, mainly steel cannon not enthusiastic about keeping up with Heatstroke
• Way to work it again, you will Get a ton out of these workouts if you push hard and try to beat the clock – no breaks, empty the tank!

Bell Buster, Kettlebells, M3