Lotta Tabata

DATE: 2021-11-16
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Rogue, True North, Bratwurst
FNGs: +1 visitor
COUNT: 7
WARMUP: Warmup/Circle of Pain:

Don QuixOTEs
SIDE STRADDLE HOPS (in Cadence: 20)
FRANKENSTEINS
1-Min Jog in place (“jog up to 10s, sprint down from 10s”)
CHERRY PICKERS
Split Jacks (in cadence: 20)
TRUNK BENDS (4-count)
Jump Squats (on count: 10)
Air squat with Calf Raise (4-count)
Bonnie Blair meets Mary Katherine (in cadence, “Just 10”)

Demonstration exercises:

– Raise the Roofs (thumb contact)

– WDWs – Wide Diamond Wide (alternating)

– Drydock Pushups

– Sphinx Pushups (*not a part of today’s workout) …slowly on the down. Good to mix w Dips

THE THANG: Mosey into Tabata Time

BOX (bench) jumps, 30s in 15s off
MERKINS, ~
Dips
Air Chair Raise the Roofs
WALT DISNEY WORLD’S
Calf Raise the Roofs
Drydock Pushups / Derkins
Air Chair Raise the Roofs
(×2 sets, mosey in between)

CLOSE: Mosey back

MARY: INS AND OUTS (on Count: 40)

CRAB KICKS (in cadence: 15)

VERTICAL MERCURIAL bicycles (in cadence: 25)

SUPERMAN HOLDS

Mtn climbers triple threat (in cadence: 10/10/10)

ANNOUNCEMENTS: Hero WOD at South Lakes this Saturday 11.20

COT: prayers for the innocents in N.African nations (Sidan, Eritrea Ethiopia)