Harness The Power – Use It For Good

Sep 4th, 2013

Category: Competitor

Harness The Power – Use It For Good

The Big Hurk

The Big Hurk

Warm Up
Run 400m
25 back extensions
20 barbell jumping squats

Strength
1. Box Squat
3-2-1-1-1-2-3

2. Back Rack Lunges – 3×8 – 4 on each leg alternating legs

3. Barbell Jumping Squats – 1×10, 1×8, 1×6

WOD – 10 minute cap
15-12-9
Thrusters
Front Rack Lunges (reps split between both legs)

Games (135/95)
Regional (115/80)
Open (95/65)

* This workout should be fast. Do not drop the bar, 3 burpees each time you put it down. Penalty is assessed immediately during the WOD each time the bar is dropped*

DISCUSSION 37 Comments

  1. Andrea 09/05/2013 at 12:54 pm

    lunges- 165
    wod- 6:16 games 15 burps

  2. Andrea 09/05/2013 at 12:54 pm

    lunges- 165
    wod- 6:16 games 15 burps

  3. Manny Rodriguez 09/05/2013 at 11:56 am

    Warm up done 275/135/ 9:52 open and a bunch of burpees lol

  4. Manny Rodriguez 09/05/2013 at 11:56 am

    Warm up done 275/135/ 9:52 open and a bunch of burpees lol

  5. Matt H 09/05/2013 at 1:15 am

    My first post! Box squat 305×2, lunges up to 205, squat jumps up to 135, WOD 5:44 games but I did 18 burpees

  6. Matt H 09/05/2013 at 1:15 am

    My first post! Box squat 305×2, lunges up to 205, squat jumps up to 135, WOD 5:44 games but I did 18 burpees

  7. matt 09/05/2013 at 12:49 am

    HBBS box: up to 315×2. proper form makes this a tad tougher…
    Lunges: up to 185×8
    Jumpers: No time
    WOD: 8:40 games.

    this one wrecked me. way out over my skis weight wise but glad i did it….

  8. matt 09/05/2013 at 12:49 am

    HBBS box: up to 315×2. proper form makes this a tad tougher…
    Lunges: up to 185×8
    Jumpers: No time
    WOD: 8:40 games.

    this one wrecked me. way out over my skis weight wise but glad i did it….

  9. Erica 09/04/2013 at 11:38 pm

    Box squats: 225
    Lunges: 135
    Jumping squats: 135
    WOD: 6:33 @ regionals, dropped 3 times

  10. Erica 09/04/2013 at 11:38 pm

    Box squats: 225
    Lunges: 135
    Jumping squats: 135
    WOD: 6:33 @ regionals, dropped 3 times

  11. Michael McGuire 09/04/2013 at 10:52 pm

    Box squats: up to 335#
    Lunges: up to 175#
    Jumping squats: 135#

    WOD: 6:[email protected]
    15 burpees

  12. Michael McGuire 09/04/2013 at 10:52 pm

    Box squats: up to 335#
    Lunges: up to 175#
    Jumping squats: 135#

    WOD: 6:[email protected]
    15 burpees

  13. Wheeler 09/04/2013 at 9:55 pm

    Box squats: 185
    Lunges: 125
    Jumping squats: 95
    WOD: 5:24 @ open. Dropped once, after the set of 12 lunges

  14. Wheeler 09/04/2013 at 9:55 pm

    Box squats: 185
    Lunges: 125
    Jumping squats: 95
    WOD: 5:24 @ open. Dropped once, after the set of 12 lunges

  15. Biscoe 09/04/2013 at 8:51 pm

    box squats: 3×315 / 2×335 / 1×355 / 1×365 / 1×375 / 2×345 / 3×325
    lunges: 135#
    jumping squats: 105#
    wod: 7:47 i think @ open

    the quadz were on swollllllllll

  16. Biscoe 09/04/2013 at 8:51 pm

    box squats: 3×315 / 2×335 / 1×355 / 1×365 / 1×375 / 2×345 / 3×325
    lunges: 135#
    jumping squats: 105#
    wod: 7:47 i think @ open

    the quadz were on swollllllllll

  17. Petra 09/04/2013 at 5:32 pm

    Box squats: 155#
    Lunges: 115#
    Jumping squats: 85#
    WOD: 4:45 @ open. Dropped once, after the set of 12 lunges

  18. Petra 09/04/2013 at 5:32 pm

    Box squats: 155#
    Lunges: 115#
    Jumping squats: 85#
    WOD: 4:45 @ open. Dropped once, after the set of 12 lunges

  19. Alden 09/04/2013 at 1:56 pm

    Box Squats
    3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
    Lunges 8×145/155/165
    JumpSq 75/95/115

    WOD: 6:06 @ open way harder than I thought

  20. Alden 09/04/2013 at 1:56 pm

    Box Squats
    3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
    Lunges 8×145/155/165
    JumpSq 75/95/115

    WOD: 6:06 @ open way harder than I thought

  21. dudley 09/04/2013 at 1:33 pm

    BS: 205,225,235,245,250(F),235,215; Lunge: 145,155,165,175; JS: 75,95,115; WOD: 8:56 regional, burp city. Need to work on not getting stuck at bottom of my back squats.

  22. dudley 09/04/2013 at 1:33 pm

    BS: 205,225,235,245,250(F),235,215; Lunge: 145,155,165,175; JS: 75,95,115; WOD: 8:56 regional, burp city. Need to work on not getting stuck at bottom of my back squats.

  23. depriz 09/04/2013 at 1:23 pm

    Box Squats
    3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
    Lunges 8×145/155/165
    JumpSq 75/95/115 went light
    WOD @ Regionals 8:00 even dropped 6 times….burpees during wod.

    Dropped after 15 Thruster,
    after 15 lunges,
    after rep 6 thruster,
    after rep 12 thruster
    after 12 lunges
    after 8 thrusters…. finished of 1 thrust and 9 lunges….

  24. depriz 09/04/2013 at 1:23 pm

    Box Squats
    3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
    Lunges 8×145/155/165
    JumpSq 75/95/115 went light
    WOD @ Regionals 8:00 even dropped 6 times….burpees during wod.

    Dropped after 15 Thruster,
    after 15 lunges,
    after rep 6 thruster,
    after rep 12 thruster
    after 12 lunges
    after 8 thrusters…. finished of 1 thrust and 9 lunges….

  25. Andrea 09/04/2013 at 1:11 pm

    Doing this workout tomorrow if anyone is interested in joining..

  26. Andrea 09/04/2013 at 1:11 pm

    Doing this workout tomorrow if anyone is interested in joining..

  27. Kara 09/04/2013 at 12:32 pm

    squats: 160#
    lunges: 115#
    jumping squats: 85#
    wod: 6:25 @ open, dropped bar 3x, 9 burpees
    it was a lot harder to hold on to the barbell than I thought.

  28. Kara 09/04/2013 at 12:32 pm

    squats: 160#
    lunges: 115#
    jumping squats: 85#
    wod: 6:25 @ open, dropped bar 3x, 9 burpees
    it was a lot harder to hold on to the barbell than I thought.