WYW, 12/10
Work-out: HOLIDAY MAKE-OVER (extended power endurance)
More of last week’s work-out with some modifications. A new kettlebell (24kg) and a sledgehammer have been acquired through the newly created WYW fund.
Warm-up:
3 min stretching
20 x push-up
40 x air-squat
20 x leg-lift sequence
40 x lunge
20 x back hyper-extension
Station 1:
3 rounds of
20 x standing barbell row
20 x kettle bell swing
10 x tire flip
Station 2:
3 rounds of
1 x flesh storm
15 x box jump with biscuit
15 x thruster with dumbbell
Station 3:
3 rounds of
3 x rock carry
30 x tire smash
1 x bucket carry
Station 4:
5 rounds of
sprint, light pole to light pole, each person runs 8 times, while one person waits at each pole.
Attendees:
Charles
Shay
Kostas
Colin
Dan
Konstantin
Shayda
Ed
Lin
Colin
Jason
Robert
Comment: WYW will be closing for the holidays. We will resume January 7th.
Posted in Training | 5 Comments
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P=G
I barely can get out of the bed by myself, have to make two rests stops while going to the bathroom, have no romantic life for past two days and i still can`t make 15 proper box jumps. I am such a pussy.
this was theeee hardest workout eva!
Konstantin leaves the best comments.
This workout was damned good. Just maybe the sprints were too many. 3 rounds would have been good.
Milk is for babies, when you get older you must drink beer!
My right lat/back muscle feels like it was beaten ruthlessly by the sledgehammer!
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