Wreck Yourself Wednesday 2/11/2009
Workout: Strength
Greek Warm-up:
Warmup run (through the tree)
10 x burpee
30 x air squat
20 x leg lift
20 x jumping lunge
Station 1 (5 rounds):
8 pullups
10 ring pushups
Station 2 (6 rounds):
5 53lb KB Clean+Press each arm
5 Tire Flips
Station 3 (4 rounds):
barbell complex (6 x deadlift, bent-over row, hang-clean, front squat, push press, back squat, pushup)
Station 4 (4 rounds):
partner carry with 5 squats (200m)
Station 5 (4 rounds):
10 Ab-Rollers
10 Weighted Situps (Med-KB)
Station 6 (4 rounds):
Heavy Bucket Carry (200m)
Attendees:
Kostas
Dan
Brent
Konstantin
Rinat
Lin
Ed
Nate
Reid
Brian
Posted in Training | 3 Comments
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Good one. The partner carry is a very useful exercise for legs and core. No skimping with the full distance next time!
Partner carry is a beast… it takes some core to get carried too. The squats at the end are killer.
I’m sore everywhere from this workout. It was a bit long, though. I think I’d get rid of the barbell complex, do more rounds and fewer reps on the pullups, and make it 10 tire flips. Then it’d be just about perfect.
I have bruises in places I can’t explain…
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