Spokes of Suffering

Fri., Jul. 1, 2022 / 06:00 am - 06:45 am / Medina High School

Wall-E

PAX:

See monthly PAX reports

Churchill, Lincoln, Radio, Shugah, Wall-E

Workout:

400m run followed by a series of 6 spoke exercises spaced evenly around a center point. Each PAX started in the center, did 10 thrusters and rifle carried his block to one spoke. After doing 20 reps of that exercise, he rifle carried back to the center to do 10 thrusters again. Repeat until around all 6 spokes. Upon completion of a round, run 400m and repeat for time.

Spoke 1: Man makers (10 reps)
Spoke 2: Decline merkins
Spoke 3: Upright rows
Spoke 4: Chest press
Spoke 5: Coupon swings
Spoke 6: Weighted squats

6MOM:

Planks for a long time (low, forearm L/R, low, high)