Friday 5th June

 

Warm-up

Warmup

25x Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 25
‘A Quarter of a Century’
Brought to you by Laura McCloskey who celebrated her 25th birthday this month and won the Guest WOD appearance!

25x DB Hang Power Snatch / alt DB / STOH weighted back pack
25x Hand Release Push Ups
25x OH alt lunges* /hug weighted back pack / Non weighted alt lunges (*12 one arm, 13 the other)
25x DU/50x SU/50x Penguin Taps
25x Ab Mat Sit-Ups

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Scaled/Silvers
AMRAP 15
‘A Quarter of a Century’
Brought to you by Laura McCloskey who celebrated her 25th birthday this month and won the Guest WOD apperance!

25x DB Hang Power Snatch / alt DB / STOH weighted back pack
25x Hand Release Push Ups on knees
25x Suitcase DB alt lunges* /wear weighted back pack / Non weighted alt lunges
25x DU/50x SU/50x Penguin Taps
25x Ab Mat Sit-Ups

First of all can I be the first to say that we all hate you now Laura, this is the kind of shit that does not go well with people.
So Laura has made it to 25 and deemed it appropriate to make you all suffer, that’s the sort of thing I admire.
Hang power snatch is nice, simple, all the hip extension, try not to just yank it up with your shoulders, you’re going to need them, use that bum, if you don’t have a DB you can grab a bag of weight and you’ll be doing STOH, possible worse as it’s an odd object and you’re using both sides at once, possibly. Next we’re doing our hand release push ups, it’s not that Laura doesn’t trust you but she’s obviously trained with a bunch of you and noticed the lack of chest and thighs to the floor, at the bottom of the push up don’t bend at the knees, don’t relax the bum, just lift your hands then explode back up. Lunges, WTF Laura come one, who hurt you? Was it me? It was me wasn’t it! Sorry. Lunges, these can be done with the DB overhead, 12 on one side 13 the other, if you’re on the bag option then hug it tight to your chest and have at it. Double unders, that’s better, 25 double unders is such a small number, even the 50 single unders or penguin taps seems moderately pleasant. OK we’re still not done, you’ve still got sit-ups to do, just remember to place something in the small of your back to maintain that lumbar curve. Once you’ve done all that you’ll do it again and again until the 25 minutes is up.
I will be posting Laura’s home address up on the member’s page if anyone want to go round and have a word with her, have fun y’all.