Friday, Nov 27th
Prepwork: Z, Pumps, Brettzel
12kg TGU armbars/stretches
VWC VO2max Berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x56sets (PR!)
Finished w/ 12kg Windmills
Brettzel, Z, Pumps
Thanksgiving workout- 9am
Circuit #1 x 4rounds 1:oomin each station
Double 16kg DL
Double 24kg Farmers Walks
20kg 2h Swings
Rope Work- Alternating Waves
Circuit #2 x 4rounds 1:00min each station
16kg Figure 8's
Rope Work- Grappler Throws
16kg Hot Potatoes
Double 16kg Cleans
Circuit #3 x 3rounds
20kg Upright row x 5right
Pushups x 5
20kg Upright row x 5left
Pushups x 5
Frog Jumps x 10
Was a fun training day, did this workout with some friends and family in Tacoma at Chambers bay golf course in the rain. Just setup some stations and we went at it. Everyone had fun and we got lots of on lookers wondering what the hell we were doing as they did there 5mile run around the golf course.
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