Summer Programming: Day 5

"The Seven"

WOD

"The River Bend Crippler"

*Load Barbell with 135 (35's and 10's on each side)

10 powercleans at 135

Take 35 off and carry it to prowler to load

Sprint back

25 pull-ups

Take other 35 off and carry it to prowler to load

Sprint back

25 power snatches with remaining 65 lbs.

Sprint to prowler

25 burpees

Push loaded prowler

25 kettlebell swings

Push prowler back

50 double-unders

Sprint back to start

Based on the "Albany Crippler" from the northeast regionals:

10 power cleans (185/115), unload outside weight and carry one plate 30 meters and load it onto a sled (45/25), ski for 20 calories, sprint back 30 meters, 30 power snatches (95/65), carry the other weight (45/25) 30 meters and load it onto the sled, 40 burpees, push loaded sled (90/50) 30 meters on high bars, 50 kettlebell swings (55/35), push loaded sled back 30 meters, 60 double-unders, and then one final sprint back 30 meters to the finish line.

Does anyone stand a chance at the games this year?

http://www.youtube.com/watch?v=6lBwcBm6qs4

Some Robb Wolf nutrition magic, and insanity. You usually get both with him.

http://robbwolf.com/2008/01/22/zone-and-other-resources/