AMRAP
November 29, 2017
Genesis Preblast – 30 for 30
November 29, 2017

Wednesday Morning Wake Up

  • When: 11/29/2017
  • Q: Lotus
  • Pax: Doogie, Ratchet, Mrs. 3, Ketchup, Flossie, Ramsey, Hershey, Sidekick, Grasshopper, Cut

11 PAX gathered on this beautiful and a bit warmer November morning!

Warm Up- 20 IC – windmills each way, calf raises, seal jacks

 

8 minute AMRAPS (as many reps as possible) – 10 squatted chanooks,10 tricep dips, 10 push-ups-

SLOW jog down the parking lot and run back and repeat as many times as possible in the remaining time

 

8 minute AMRAPS- 10 Squat kicks,10 Prisoner squats, 10 curtsy lunges-

SLOW jog down the parking lot and run back and repeat as many times as possible in the remaining time

 

8 minute AMRAPS- 10 plank jacks, 10 peter parkers, 10 crab cakes-

SLOW jog down the parking lot and run back and repeat as many times as possible in the remaining time

 

Indian Run around perimeter of parking lot – everyone sprinted to the front 4 times

 

Back to mats  – Child’s pose to stretch one minute

ABS:  Row Boats IC 15, Scissors IC 15, Heel taps IC 15, American Hammers IC 15, 25 LBCs

COT & Prayer

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.” Joshua 1:9

Always an honor to lead these beautiful women. – Lotus

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