W.O.D. December 2nd, 2009

First I wanted to post the results of the "To The End" times for both locations from the past weekend...

Renfrew

Crystal: 18:16

Margaret: 18:54
Marie: 19:14
Jenn H: 20:15
Gemma: 27:08
Shawna: 29:17

Arnprior
Jenn C: 14:36 (great time, but I heard these were 1/2 push ups...tsk, tsk!)
Katie: 18:24
Tricia: 19:25
Leslie: 26:19
Jill: 27:02
Ursula: 28:26

Great Job Everyone! Remember, getting a good time is great, but it doesn't mean much if you aren't doing things properly, so don't sacrifice form for speed!


Warm up: Push ups x 5, Burpees x 5, Lateral lunges down & back x 2 Rounds

Rope Free (For Kristy)

Lunges x 10/leg

Front Plank x 1 min

.

Squats x 20

Left Side Plank x 1 min

.

DB/KB Rows x 10/arm

Right Side Plank x 1 min

.

DB Snatch x 10/arm

Supine Plank x 1 min

And just a reminder, I will be running a bench/dead lift seminar for anyone who is interested tomorrow night in Arnprior at 7pm.

We had some great progress with our Renfrew campers last night...There are going to be some big weights being pushed around by our campers on the 19th!

Hope to see you there!