03/05/2021 - hideout - Doracides with a Twist
AO: The Hideout
Number of Pax: 12
Number of FNGS: 0
Boss Baby, Sunbeam, Valkyrie, Domino, Charity, Journey, Chef, True Crime, Zzz’s, Raptor, Blessing
We did a Doracide routine but instead of true suicides, we ran to the curb and did a variety of agility exercises back. We started with a warm up of windmills, leg swings, and high knees. We then divided into 2 groups. Group 1 started with our suicide exercises and Group 2 started with strength exercises. We did each suicide round 5x’s to curb and back and did AMRAP of strength exercise. Then the groups switched until both groups had finished the suicide and strength exercises in that round. There were 5 rounds and we got through it all one time and made it thru round 3 the second time.
Here is the routine:
Round 1: Sprint to curb/Skip back; Strength: Bicycles
Round 2: Sprint to curb/Long Stride back; Strength: Ab ABC’s
Round 3: Sprint to curb/Shuffle (grapevine) step back; Strength: Around the Worlds
Round 4: Sprint to curb/Highknees back; Strength: LBC
Round 5: Sprint to curb/Backwards run back; Strength: Bicep curl to Overhead press
We ended with COT and names.