Relays and Intervals

Title: Relays and Intervals Date: Feb 17, 2022 Q: Puzzle PAX: Slainte, Cash Money, Treasure, Nuke, Karaoke, Scorpion, Avalanche, Voyager, Sketch, Clips, Coleman, Hurricane, Twilight, Barkley, Buckeye The Thang: 3 circuits, each circuit starts with a relay race. First person sprints down the lane, does 5 burpees, sprints back. Those in line perform a base move while waiting. Losing team does 10 extra burpees. Block sequence is AMRAP for the time, with intervals (60, 50, 45, 40, 30, 40, 45, 50, 60 seconds of work) Circuit 1: Relay - Squat to OH press; Block - sumo squats, goblet squats, hammer curls with calf raise, front raise, side raise, front, hammer, goblet, sumo Circuit 2: Relay - Rev lunge with bicep curl; Block - side lunge, curtsy lunge, puzzle curls (up), tricep kickbacks, tricep extensions, kickbacks, puzzle (down), curtsy, side Circuit 3: Relay - deadlift/upright row; Block - glute bridge, chest press, chest flys, skull crushers, big girl sit ups, skulls, flys, press, glute bridges Ab Circuit: LBC’s, deadbugs, flutterkicks, bicycles, hollow hold, box cutters, rev crunch, Russian twists, ankle biters Quotes Shallow men believe in luck or in circumstance. Strong men [women] believe in cause and effect. - Ralph Waldo Emerson It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things. - Leonardo da Vinci