Wreck Yourself Wednesday 06/11/08

Swell workout with Nate blowing chunks after a brawl with the tire.  Conditions were a bit damp making the flesh storm a little easier and the tire a little harder.   Next week we are moving to enduro timed circuits.  Prepare yourselves.   img_4238.jpg The Work-Out

Three circuits, diabetes and Pregnancy each with 3 exercises. No resting between exercises, men's health and the stations were timed as a whole.

Circuit One: 10 man-makers 20 box jumps (22 inches) bucket carry

Circuit Two: 10 Clean and Jerks 95 lbs. 20 squats with 35lb. KB 15 tire flips (330 lbs)

Circuit Three: Turkish Get-ups with 26lb KB, 5 on each arm 15 push-ups Flesh storm

Results : * Changes from last week are in parenthesis

    Round 1     Round 2  
  Circuit 1 Circuit 2 Circuit 3 Circuit 1 Circuit 2 Circuit 3
Shay 2:27 (+0:12) 2:07 (+0:05) 1:31 (-0:18) 2:20 (-0:14) 2:27 (-0:09) 1:32 (-0:11)
Dima 2:29 (-0:09) 1:59 (-0:00) 2:05 (-0:20) 2:33 (+0:10) 1:59 (-0:09) 1:45 (-0:38)
Dan 2:55 (-0:07) 2:03 (-0:30) 1:48 (-0:52) 2:42 (-0:24) 2:13 (-0:06) 1:43 (-0:37)
Jonas 4:09 2:46 2:25 3:54 3:26 2:15
Lin 3:05 (-0:31) 3:42 (+0:08) 2:50 (+0:15) 3:07 (-0:00) 3:15 (-0:04) 2:55 (+0:22)
Nate 2:38 1:55 2:11 3:23 1:49 Vag

Notes: Jonas: 75 lb. Clean and Jearks; 3-3 get-ups Lin: 65 lb. Clean and Jerks; 10 lb. get-ups, 7 man-makers Dan: 115 lb. Clean and Jerks

**We start at 4:30 EVERY Wednesday. It would be spiffy if you can join us.

[gallery=67] We changed it up again with enduro circuits for time.  The goal was to work continuously for 7-10 minutes. Other than one station it looks like we achieved that.

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The Work-Out

Four enduro circuits. No resting between exercises, store and the stations were timed as a whole.

Circuit One: 5 Laps 50 Box-Jumps 25 Tire-Flips

Circuit Two: 3 Flesh Storms 50 Kettle Swings with 25lb KB 40 Squats with 35lb KB

Circuit Three: 3 Buckets 20 Man-Makers (25 lb) 15 Clean and Jerk (95lb)

Circuit Four: 2 full lengths on the rope side-to-side pull 30 leg throw downs 30 ab-roller 25 sit-ups

Results :

Circuit 1 Circuit 2 Circuit 3 Circuit 4
Shay 6:34 5:57 9:25 4:55
Dima 7:31 5:55 9:10 4:55
Jonas 13:30 8:20 11:20 7:00
Reid 9:00 6:40 9:30 3:55
Lin 10:09 9:07 13:47 5:32
Jason 8:37 6:50 10:08 6:25

Notes: Jonas: 75 lb. Clean and Jerks; Lin: 65 lb. Clean and Jerks; Reid: 75 lb. Clean and Jerks

**We start at 4:30 EVERY Wednesday.

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