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.
5 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.