Wreck Trek

Score Type:: Total Time

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

Score is slowest
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Hamstring Accessory 2

Score Type:: Not Scored

GHD hip extensions 4x20
https://www.youtube.com/watch?v=7X075Hrl5lE

Single leg med ball glute bridges 4x10 each side  
One leg straight, place the bent leg on top of a light weight med ball
https://www.youtube.com/watch?v=IclishT0blc

Single Leg KB Deadlift 4x10 each side  (Stand on 12” box so you get full ROM)

Banded lying hamstring curls 100 reps in as few sets as possible. If it is easy, slide farther away from post to make band stretch more

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Comments

Andy Coy

Andy Coy 3 months, 4 weeks ago / Reply

Wreck Trek: 6:13
Notes: 20# WB; 20# Vest+WB for weighted run.

Babita Artabasy

Babita Artabasy 3 months, 4 weeks ago / Reply

Wreck Trek: 5:25
Notes: did 1st round rx and then did tows to high as possible

Lauren Smith 3 months, 4 weeks ago / Reply

Wreck Trek: 4:53

Allison Gargulak 3 months, 4 weeks ago / Reply

Wreck Trek: 4:33
Notes: 4:33, 4:32, 4:27 rowed 250 meters

Corey Bann

Corey Bann 3 months, 4 weeks ago / Reply

Wreck Trek: 5:36

Kevin Goolsby

Kevin Goolsby 3 months, 4 weeks ago / Reply

Wreck Trek: 6:37
Notes: 5:38, 6:08, 6:37 Had a few no reps on the wall balls. Had a difficult time hitting the wall with the small 25# med ball. Also struggled to hit it high enough. Need practice

Rossana Beytia Aguilar 3 months, 4 weeks ago / Reply

Wreck Trek: 5:06

Nathalia Anaya

Nathalia Anaya 3 months, 4 weeks ago / Reply

Wreck Trek: 5:40
Notes: 5:33, 5:38, 5:40 8# Knee raises

Alfonso Mirabal

Alfonso Mirabal 3 months, 4 weeks ago / Reply

Wreck Trek: 4:29
Notes: 1) 4:19 2) 4:16 3) 4:29

Thomas El-Far

Thomas El-Far 3 months, 4 weeks ago / Reply

Wreck Trek: 4:41
Notes: 25 lb ball 1st round 4:41 2nd round 4:27 3rd round 4:39

Justin Nikolich

Justin Nikolich 3 months, 4 weeks ago / Reply

Wreck Trek: 4:17

Luis Chaumont

Luis Chaumont 3 months, 4 weeks ago / Reply

Wreck Trek: 6:37

Christine Von Robke

Christine Von Robke 3 months, 4 weeks ago / Reply

Wreck Trek: 6:04
Notes: 200m row Leg raises Wreck bag 200m walk 8# Wallballs 200m row

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