Five men decided to post this gloom for some Refinery work. Here is what we did, but first
DISCLAIMER
The Thang
Mosey to the track and split into two groups.
Group 1 (3 Pax) – 400 meter run
Group 2 (2 Pax) – AMRAP Squats
Flap jack, then circle up.
25x SSH
10x Peter Parkers IC
10x Mountain Climbers IC
10x Parker Peters IC
Mosey back past the flag and over to the start of Route 66.
Route 66 (Eastbound): Pax runs to the first bench, and does 5x Dips. Increase Dips by 1 at each subsequent bench. Plank and wait for six.
Mosey over to the Refinery.
Circuit #1:
10x Burpees (Timer)
AMRAP x Chest Ups
AMRAP x Flutter Kicks
AMRAP x Pullups
AMRAP x Box Jumps
Rest
Circuit #2:
15x Merkins (Timer)
AMRAP x Chest Ups
AMRAP x Putins
AMRAP x Pullups
AMRAP x R. Leg Stepups
Rest
Circuit #3:
18x Squat Jumps (Timer)
AMRAP x Chest Ups
AMRAP x Putins
AMRAP x 90º Pullup Holds
AMRAP x L. Leg Stepups
Rest
Mosey back to where we ended Route 66 for another round.
Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC. Increase Lunge Jumps by 1 at each subsequent bench. Plank and wait by the track entrance.
No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.
Thanks for letting me lead!
Moleskin
GORuck is this Friday. Good luck to all the men participating in the event. It’ll be great…..ha! #CSAUP.
