Wreck Yourself Wednesday 12/03/08
Thanks for coming out and being on time guys. I think everyone did a great job.
WORK:
Station 1 – three rounds
Sled cross overs, 16 reps (8 each way). Pull sled by side stepping and pulling the rope across your chest, repeat.
Standing barbell row, 2 sets of 15 with 20 count plank rest between sets
Simultaneous kettle bell swings with 25 and 35 lb kettle bell, 10 reps then switch kettle bells/arms
Station 2 – three rounds
Flesh Storm
Box Jumps with biscuit/dumbell in hands, 15 reps
Thrusters with heavy or light bucket, 20 reps
Station 3 – two rounds
Team up and carry the 350 pound tire around the track.
Station 4 – three rounds
Sprints, relay style: light pole to light pole, each person runs 8 times, while a person waits at each pole. One person is running at all times.
Be there at 4:30 sharp and make sure to RSVP by 12:00pm on Wednesday or else Kostas the Barbarian will kick your fucking ass.
Posted in Training | 6 Comments
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The General is BACK!!!!
Double kettle swings are gnar.
best workout ever! box jumps were hardest for me…..i am such a pussy
My legs are torched. I really liked the sprints too: so simple, so effective.
Feats of strength! Festivus for the rest of us!
Nothing compared to the tire carry, pure death and destruction!!!!
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