AO: ISLANDS
QiC: Sparky
Date: 09/05/2024
Title: IPC 2024 WEEK 0
Number of HIMs: 12
Amazon, CPAP, Flea, Joanna, Lady Chablis, Miss Bliss, Pelosi, Puff, Rapinoe, Red Ryder, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO
Tha Thang:
Kalsu and then Reverse Kalsu
Format
Complete the workout for time
Equipment
400 meter track or 200 meter out and back
Coupon is needed for this workout
EMOM timer set for 1 minute
The Thang
Kalsu – 100 thrusters
Start the 1-minute EMOM timer
Perform 5 burpees
As soon as you finish the burpees, start doing thrusters
When the timer goes off, do 5 burpees
Keep repeating this until you finish 100 thrusters
After 100 thrusters, run 400 meters
Reverse Kalsu – 100 burpees
Start your 100 burpees as soon as you get back
Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
Each time the EMOM timer goes off, 5 thrusters
Perform burpees in between until you get to 100 burpees
Workout ends after your 100 burpees
Record your total time
Modifications
Thrusters
100 goblet squats, 100 air squats, other squat variation
50 of a squat and 50 OH press
Burpees
Flying Squirrels, Merkins
COT:
Count-O-Rama
Name-O-Rama
Announcements:
Go Ruck Events in October and November
Pledge
Prayer for XC athletes competing out of town and Puffs niece!