Week 5, Feb 28-Mar 6

This week was Pat Rutledge's week for donation, but he didn't get back to me and left for vacation to some awesome Caribbean island for a couple of weeks, so I'll do this week in his spirit.

For those that don't know Pat, he's one of Damian's Jiu-Jitsu/Muy Thai students, and he didn't have the time or energy to complete this quarter's challenge (excuses, excuses). Plus I guess he sliced his foot open last week with his "knife embedded in cowboy boot" at work. Here is some actual footage of him hurting his foot:



Pat is in the one in the black shirt and white pants with the flowing locks. I'm not sure what Eric "Boondock" Nielson was doing there, but he's wearing the buttoned up denim shirt.

Anyways, good luck on the vacation and with the foot, Pat....here's your workout:

CF Coronadoh!

For those that are familiar with the CF Cornonado workout we do from time to time at the gym, this is a similar idea. This workout is untested, so it might be a huge pain, or it might be easier (I'm leaning towards "huge pain")

For this workout you need a constant clock or interval timer set to one minute.

The workout runs like this:

1 minute of 95#M75#F Sumo Deadlift High Pulls (SDHP)

After one minute, you do:

250m Row
10 Pull-Ups
10 Push-Ups
10 Box Jumps

As soon as the exercises are complete, begin the SDHP for 1 minute again. If you're working as a group, you start the SDHP minute when the last person finishes the other exercises. NO SANDBAGGING ON THE "OTHER" EXERCISES!!

The workout is complete when you have done 100 SDHP. Record the total number of rounds it took to complete.




Good luck!