Thursday 07/11/13

Announcement: There will be NO CLASS this Saturday, July 13 as all our coaches will be out of town being trained on lifting! Feel free to arrange a group workout on your own though! We will see you all Monday!

Also, Saturday, July 27th we will be having class at Standing Bear Lake, participating in a 5k walk/run or a 10k race! Please sign up here, and come and join us for this fun adventure! Bring the whole family!

"The Crucible"
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/14#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!

Please take care to scale this WOD appropriately so that A) you avoid injury and maintain great form for EVERY rep and B) you finish the WOD in 30 minutes or less.


Finale: Spend 2 minutes mobbing your shoulders and 2 minutes mobbing your legs.


Diana moving the jump rope

5 comments:

AndyB said...

"The Crucible"
25 Pull-ups
50 Deadlifts, *135#*/95#
50 Push-ups
50 Box Jumps, *24"*/18"
50 KTE
50 Wall Ball Shots, *20#*/14#
Run 400m
25 Pull-ups

sub 37:00 finish ... need better box jumps and wall balls ... practically walked the run. Shoot for sub 30:00 next time!

Rowdy said...

"The Crucible"
25 Pull-ups
50 Deadlifts, 115#
50 Push-ups
50 Box Jumps 24"
50 KTE
50 Wall Ball Shots 14#
Run 400m
25 Pull-ups

Completed in 32:32 with severe leg cramps and an open blister - good times, yeah!!!

Mrs. G. said...

The Crucible
25 pullups two reds
50 deadlifts 93#
50 pushups on 18" box
50 box jumps 18" box
50 kte
50 wallballs 10#
run 400m
25 pullups added a purple
finished in 37:37
Thanks for letting me finish, Kathy!

Tyler Holm said...

18:26

Oh, how I hate wall balls...

Tyler Holm said...

18:26

Oh, how I hate wall balls...

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved