Location: Gridlock
Date: 03/28/2019
Time: 05:30a – 06:15a
Weather: 43 Degrees and Calm
Q: Lincoln Log
PAX: 3 – Lincoln Log, Red Flanders & Zebra
introduction
It’s been a busy week and last night was a late one at the office, so I reached out to OG for inspiration on today’s beatdown. He humbly obliged and sent me a couple of painful looking WOs. I couldn’t decide which to do first, so I decided to blend them together and just do all the work at once. The following is derived from that conversation.
Warm-o-rama
Abe Vigodas – 14 IC
Copperhead Squats – 10 IC
SSH – 20 IC
Then we went for a jog up the stairs of the parking lot, around the flag poles at the top and back down the other set of steps and stopped at the middle of the lower lot.
Tha Thang
curb crawls
Starting at the curb next to the wall:
Bear Crawl across the lot, touch the curb, Crawl Bear back, then
1 Dip, 1 Wall Jump, 1 Derkin, 1 Squat,
Bear Crawl across, Crawl Bear back, then
2 Dips, 2 Wall Jumps, 2 Derkins, 2 Squats,
Bear Crawl across, Crab Walk back, then
3 …,
Bear Crawl across, Lunge back, then
4 …,
Bear Crawl across, Lunge back, then
5 …,
Bear Crawl across, High Jumping Skips back, then
6 …,
Bear Crawl, Walk Outs back, then
7 …,
Bear Crawl, High Knees back, then
8 …,
Bear Crawl, Lunge back, then
9 …,
Bear Crawl across, Crawl Bear back, then
10 …,
Jog up the stairs, around the top and back down again. Regroup on our 6’s in the grass above the bottom wall.
BBS Hammers
1 to 4 Ratio of BBS to American Hammers. Beginning each round together:
1 BBS – 4 AmHams
2 BBS – 8 AmHams
3 BBS – 12 AmHams
…
10 BBS – 40 AmHams
Jog up the stairs, around the top and back down again. Twice.