DATE: 23 Mar 2021
AO: Falcon Hill
Q: Cobra
PAX: Swobbles, Court Martial, Fence Post
CONDITIONS: low 50’s, about as good as it gets
WARM-O-RAMA: bat wings 🦇, imperial walkers, hamstring, butterfly, pretzel
THE THANG:
- SLOW-roasted pig: reps were performed with slow continuous motions; the contraction and release of each rep each occupy 4 beats at 140 beats per minute (done to a metronome)
- Slowsy to blocks
- 12x Cobra Killers IC — a sequence of motions with a block: 1 rep consists of bent row, deadlift, curl, press, reverse press, reverse curl, reverse deadlift, bent row. For cadence reps, each motion in the sequence occupies 4 beats
- We did the Cobra Killers slowly; hence they were Slowbras
COUNT-O-RAMA
NAME-O-RAMA
COT
F3 Dayton 