Wreck Yourself Wednesday 3/12/08
WYW – 
Operation Destroy was not without incident this week. Kostas wrecked himself multiple times blowing chunks at least once and Shay crash landed out in the garden after “Flesh Storm”. Nate was KO’d after the 1st round due to soreness and left over fatigue earned on his recent assault of the Northeast Ridge of Lone Pine Peak. Nonetheless, we got our times in and that is all that matters. Good stuff guys – P=G!
Circuit #1
One Arm Alternating Kettle Bell Swings – 30 x 35lbs
Standing Sled Pull – 50lbs. for 100′
“Flesh Storm” – one run: ~ 400′
Circuit #2
Clean and Jerk – 10 x 115lbs.
Kneeling Ab Roller x 15
Heavy Bucket Carry – ~400′
Circuit #3
22″ Box Jumps x 20
Tire Flip 330lbs. x 15
Spin the Biscuit – 20lbs.
Results:
Changes with respect to personal best are marked in parentheses.
| Round 1 | Round 2 | |||||
| Circuit 1 | Circuit 2 | Circuit 3 | Circuit 1 | Circuit 2 | Circuit 3 | |
| Charles | 1:55 (+0:01) | 1:24 (-0:10) | 1:46 (-0:09) | 1:51 (-0:03) | 1:20 (-0:14) | 1:46 (-0:13) |
| Nate | 2:03 (-0:15) | 1:44 (+0:04) | 2:15 (+0:06) | - | - | - |
| Lin | 3:09 (-0:25) | 2:28 (0:00) | 2:11 (-0:10) | 3:20 (-0:14) | 2:23 (-0:05) | 2:08 (-0:13) |
| Jonas | 2:34 (-0:25) | 2:34 (-0:19) | 2:30 (-0:29) | 2:42 (-0:17) | 2:21 (-0:32) | 2:26 (-0:33) |
| Kostas | 2:19 | 1:51 | 2:09 | 2:22 | 2:23 | 2:07 |
| Shay | 2:29 | 1:59 | 2:01 | 2:34 | 2:11 | 1:59 |
Notes:
Jonas: 10 tire flips, 75lb clean & jerk, 26lb KB
Lin: 6 tire flips, 75lb cleans, 26lb KB
Shay: 95 lb clean & jerk
Posted in Training | 4 Comments
This work-out was hard for me.
There is no escape from the watch…
It was so great this week! I was beyond sore and stiff today. Then I went to a Bikram’s yoga class and now I feel fantastic. I think I have myself a new routine…
Also, the instructor of the class during the stretches in his gentle voice said over and over: Pull Harder. I kid you not.
Yeah that was a pretty intense workout. I think K and I pushed it a bit too hard on the first round.
Oh yeah….P=G
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