The Foundry (Gateway Middle School)

Loading Map....

Date/Time
Date(s) - 02/27/2023
5:30 am - 6:15 am

Site Q - Woodstock

Location
The Foundry

Categories


The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…

The Foundry

One thought on “The Foundry (Gateway Middle School)

  1. Q: Meatloaf
    PAX: Landslide, Coconut, One Man Band

    Warm up SLOW lap

    3 Rounds – 10 minutes each
    -AMRAP style, beeper every 3 minutes
    -Lap between rounds

    Round 1 – Chest/Tri
    10 Decline Merkins
    20 Skull Crushers
    30 Block Press
    40 Windshield Wipers 1:1

    Round 2 – Back/Bi
    10 Superman (focus on hold/squeeze)
    20 Curls
    30 Rows
    40 Flutter kicks 2:1

    Round 3 – Shoulders
    5 Block Front Raises
    10 Overhead Press
    15 Air Presses
    20 Freddy Mercuries 2:1

Leave a Reply

Your email address will not be published. Required fields are marked *