Date: 2024-03-22
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
WARMUP: Warmup Circle:
10 Good Mornings
10 Cherry Pickers
10 Wille Mays Hayes
10 Imperial Walkers
10 Hillbilly Walkers
10 Trunk bends
12* Side Straddle Hop Squares
5 Alternating Snow Boarders
10 Shuffle-shuffle touches
PARTNER HAMSTRING THRUSTS (standing side to side)
THE THANG: –The Thang–
Reflecting Pool Laps (partner up, Dora style; while 1 PAX runs their partner works)
50x Triceps extensions —
5x single count series of: Derkins – Merkins – CDDs – Erkins
5x four count series of: Mtn climbers (conventional) – Knee to Elbow climbers – Knee Tap climbers
*ROTATE Direction of each lap through 4 laps (CW then CCW)
The Motivator (abbrv. – started with 7 reps)
MARY:
Cool down
(Something for the 6)
15 4-ct Donkey Kicks
15 4-ct Dirty Dawgs
ANNOUNCEMENTS:
Next bonus WOD atlantis is Friday April 12th 0600
COT: Back to Basics
Slow Down, pay attention to form, do the thing the right way. Only Q what we can do.
Don’t overstrain, Overstress, Over program.
Tags: atlantis, Smokee, Windtalker
F3 The Capital 