Bonus IronPax – Week 5 Saturday

by | Oct 10, 2022 | Back Blasts

QIC: Hitchhiker
PAX POSTED: DBA, Grouper, Cheesehead, Tebow, CZ

With some candle light leading the way, 6 PAX came out to put a bow on IronPax.

Started off with a little warmup, SSH, Windmills and Alternating Supermans to make sure we were nice and wet at the start.

RETURN OF THE KRAKEN

Format: This workout is 5 rounds for time.

Set-up:

  • Measure out 10, 20, and 30 yards
  • Set an EMOM timer for 5 minutes.

Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.

Round 1

  • 10 BDE Burpees
  • 10 yard Murder Bunny
  • 10 BDE Burpees
  • 10 yard Reverse Murder Bunny

Round 2

  • 20 Thrusters
  • 20 yard Murder Bunny
  • 20 Thrusters
  • 20 yard Reverse Murder Bunny

Round 3

  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Murder Bunny
  • 30 Bonnie Blairs (the Hard way)
  • 30 yard Reverse Murder Bunny
    I’m beginning to sense a trend

Round 4

  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Murder Bunny
  • 40 Jungle Boi Squats (2 Spoonz Style)
  • 20 yard Reverse Murder Bunny
    Well, I thought there was a trend

Round 5

  • 50 Merkins
  • 10 yard Murder Bunny
  • 50 Merkins
  • 10 yard Reverse Murder Bunny

20+ minute left over time?!?

Dora:

100 Swings

200 Rows

300 Deadlifts

400 Curls

500 Blockies

(or time)

We also kept the 5 minute kracken timer going because it’s fun!

Moleskin:

AAH – 10/23

COT:

Prayers for all recovering from Ian.