08/18/2021 - the-og - Hammer Submission
AO: The OG
When: 08/18/2021
PAX:
Number of Pax: 6
Pax Names:
Homewrecker Layover Detour SwedishHam Gucci MonkeySamuai
Number of FNGS: 0
FNG Names: N/a
QIC: Gucci
Introduction
This was a submission for the Quarterly “Anvil of the OG”. Designed for the parking lot we modified to the pavilion to avoid the “Dorthy and ToDo Express”
Warm-O-Rama
Usuals followed by dealers choice of anything tight. KB and Coupons were arranged
The Thang
30 min time limit for reps.
The set was simple
10 ManMakers
10 Squat Trusters
10 Curls
10 Lunges easy ct, but weighted
10 Bent over rows
Then grab you choice of sand bag 50-60 lbs and move it 40ft
Repeat but add a rep
In traditional OG fashion we recovered with 5 min of Stretching Yoga instead of Mary
Circle of Trust
Some great prayers for Hams new job and some sickness and loss in some of the PAX families
Naked Man Moleskin
The goal of this workout was to have a highly repeatable BD w/ just enough of an interruption to break the monotony. Modification could be easy accomplished by altering KB weight to push the PAX and you could never ‘finish’ so you always had something more to shoot for.