Wreck Yourself Wednesday 06/18/08
Enduro circuits again with many of the recent MIA members back in full force. Conditions were warm but tolerable and nobody puked.
The Work-Out
Four enduro circuits. No resting between exercises, and the stations were timed as a whole. Exercises were done in order.
Circuit One:
50 Box-Jumps
25 Tire-Flips
5 Laps
Circuit Two:
3 Flesh Storms
50 Kettle Swings with 25lb KB
40 Squats with 35lb KB
Circuit Three:
20 Man-Makers (25 lb)
3 Buckets
15 Clean and Jerk (95lb)
Circuit Four:
rope side-to-side pull to the 2nd tree and back
30 leg throw downs
30 ab-roller
25 sit-ups
Results :
| Circuit 1 | Circuit 2 | Circuit 3 | Circuit 4 | |
| Shay | 7:08 (+0:34) | 6:02 (+0:05) | 8:37 (-0:47) | 4:37 |
| Dima | 7:25 (-0:06) | 5:45 (-0:10) | —- | 6:39 |
| Charles | 6:24 | 5:21 | 10:13 | 6:17 |
| Kostas | 10:23 | 7:57 | 8:48 | 5:13 |
| Lin | 9:48 (-0:21) | 7:53 (-1:14) | 15:09 (+1:22) | 5:54 |
| Jason | 8:23 (-0:14) | 5:21 (-1:29) | 12:09 (+2:01) | 6:28 |
| Nate | 9:01 | 6:24 | 10:02 | 6:22 |
Notes:
Lin: 65 lb. Clean and Jerks; Reduced side-to-side pull weight
In other news, we want to remind everyone that you can’t get the gains you desire by destroying yourself once a week. You should all be working out on your own to supplement WYW.
**We start at 4:30 EVERY Wednesday.
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Notice how the beginning station affects the timing…
I´m fucked when I come back…
lets change it up. power time.
who wants AK in 2009?
Charles, let’s do it. Spring, right after I graduate.
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