Wreck Yourself Wednesday 06/11/08

Swell workout with Nate blowing chunks after a brawl with the tire. Conditions were a bit damp making the flesh storm a little easier and the tire a little harder. Next week we are moving to enduro timed circuits. Prepare yourselves. The Work-Out

Three circuits, each with 3 exercises. No resting between exercises, and the stations were timed as a whole.

Circuit One: 10 man-makers 20 box jumps (22 inches) bucket carry

Circuit Two: 10 Clean and Jerks 95 lbs. 20 squats with 35lb. KB 15 tire flips (330 lbs)

Circuit Three: Turkish Get-ups with 26lb KB, 5 on each arm 15 push-ups Flesh storm

Results : * Changes from last week are in parenthesis

Round 1

Round 2

Circuit 1

Circuit 2

Circuit 3

Circuit 1

Circuit 2

Circuit 3

Shay

2:27 (+0:12)

2:07 (+0:05)

1:31 (-0:18)

2:20 (-0:14)

2:27 (-0:09)

1:32 (-0:11)

Dima

2:29 (-0:09)

1:59 (-0:00)

2:05 (-0:20)

2:33 (+0:10)

1:59 (-0:09)

1:45 (-0:38)

Dan

2:55 (-0:07)

2:03 (-0:30)

1:48 (-0:52)

2:42 (-0:24)

2:13 (-0:06)

1:43 (-0:37)

Jonas

4:09

2:46

2:25

3:54

3:26

2:15

Lin

3:05 (-0:31)

3:42 (+0:08)

2:50 (+0:15)

3:07 (-0:00)

3:15 (-0:04)

2:55 (+0:22)

Nate

2:38

1:55

2:11

3:23

1:49

Vag

Notes: Jonas: 75 lb. Clean and Jearks; 3-3 get-ups Lin: 65 lb. Clean and Jerks; 10 lb. get-ups, 7 man-makers Dan: 115 lb. Clean and Jerks

**We start at 4:30 EVERY Wednesday. It would be spiffy if you can join us.

[gallery=67] We changed it up again with enduro circuits for time. The goal was to work continuously for 7-10 minutes. Other than one station it looks like we achieved that.

The Work-Out

Four enduro circuits. No resting between exercises, and the stations were timed as a whole.

Circuit One: 5 Laps 50 Box-Jumps 25 Tire-Flips

Circuit Two: 3 Flesh Storms 50 Kettle Swings with 25lb KB 40 Squats with 35lb KB

Circuit Three: 3 Buckets 20 Man-Makers (25 lb) 15 Clean and Jerk (95lb)

Circuit Four: 2 full lengths on the rope side-to-side pull 30 leg throw downs 30 ab-roller 25 sit-ups

Results :

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Shay

6:34

5:57

9:25

4:55

Dima

7:31

5:55

9:10

4:55

Jonas

13:30

8:20

11:20

7:00

Reid

9:00

6:40

9:30

3:55

Lin

10:09

9:07

13:47

5:32

Jason

8:37

6:50

10:08

6:25

Notes: Jonas: 75 lb. Clean and Jerks; Lin: 65 lb. Clean and Jerks; Reid: 75 lb. Clean and Jerks

**We start at 4:30 EVERY Wednesday.

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