WOD Sept 29/2011

W-Up: Bottom Squat X 1 min, Super Couch X 30sec/side


Chins

4X6 reps

superset with:

Bench Dips

4X6

Then:

3 rounds for max reps

1 min Row for cals
1 min Push-ups
1 min Wall Balls
1 min Pull aparts
1 min Sit-ups
1 min Rest

WOD spet 28/11

Warm-up -Toe drop drill 3x3, Bottom squat x 1 min



Squat 5x3


Then: 5 Rounds of


5 Reverse burpees
10 Sit-ups
15 Jump up Groiners

W-up: 3 way shoulders x10/dir, wall ball abs x 15, 50-10-50

Bench press 8,8,5,5,3
ss
Band pull aparts x20

Then...

Rope-a-dope

100 ropes
5 push-ups
100 ropes
10 sit-ups
100 ropes
15 jump squats
100 ropes
20 T.G.U,s (10/arm)
100 ropes

WOD Sept 24, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

WOD Sept 24, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

WOD Sept 21/11

W-Up: Lying/Wall Squat Stretch X 1min, Jump up groiners X10

Squat
5X5

superset with Box Jumps X5

52 Pick-up (for time)

Spades = Wall balls

Clubs = Body rows

Hearts = MTN Climbers

Diamonds = V-ups

King = 15 reps
Queen = 12 reps
Jack = 11 reps

Post Squat loads and WOD times in comments

http://www.mobilitywod.com/2011/09/episode-317365-your-body-just-keeps-putting-up-with-your-crap.html

WOD sept 21/11

W-up: Toe Drop Drill 2X10, Calf stretch 1 min per side


Clean and Press
5X5

Super Couch hip stretch after each set, 30 sec per side



Then:

AMRAP

Add 1 rep per round

1 T-get-up
1 Body Row

Post loads and rounds on comments

WOD Sept 20/2011

ANNOUNCEMENT!!!!

2011 BOOTCAMP GAMES

SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION

ACTION STARTS AT 10:30

WOD DETAILS COMING SOON

WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!




W-Up: Bottom Squat 1min 30sec, Stretch Calves 1 min per leg

Deadlift

5,5,5,5,5

superset with: Toes to bar X6


Then:

2 rounds for time

Prowler Trip (Down and back)
Lunge lap of building (Renfrew), Lunge from Dumpster to street and back (Arnprior) (with weight)

Post load and time in comments

Blog post and video

WOD Sept 19/11

ANNOUNCEMENT!!!!

2011 BOOTCAMP GAMES

SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION

ACTION STARTS AT 10:30

WOD DETAILS COMING SOON

WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!

W-Up: Toe Drop Drill (power position) 2 X10, Hollow Rocks X10


Bench Press
8,8,5,5

superset

Band Pull aparts X20

Then:

3 rounds for time

30 KB Swings
20 Push-ups
1 lap (Arnprior) or 2 laps (Renfrew)

Post times and top sets on bench press in Comments

Warm up: 100 Ropes, Crunch & Toss x 20, Ropes x 100 , Crunch & Toss x 20

52 Pick Up El Diablo

Diamonds- Push ups

Hearts- Sit ups

Spades- Squats

Clubs- Dub's (they rhyme!)

Jack- 11 reps

Queen- 12 Reps

King- 15 reps

Ace- Burpees x 10

Joker- (Arn)Turkish Get ups x 10/arm, (Ren) Row x 250m

W-up: cossacks X10, thrusters X10, burpees X10

Squats 5x3
ss
box jumps X8

Then....

FOR TIME

1 lap
15 push-ups
30 squats
1 lap
20 push ups
40 squats
1 lap
25 push ups
50 squats
1 lap

WOD Sept 14/2011

W-up: Jump up groiners X10, 3 way shoulder circuit X10/direction, 50-10-50 (ropes-burpees-ropes)

ABDOMINUS

Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

2 rounds

Finisher:

AB Circuit (10/direction)

WOD Sept 13/11

W-up: Toe Drop Split drill 3X10

Clean and Press
5,5,3,3,3

Then: 5 rounds for time

2 laps (or 200m row if its raining)

20 KB swings

20 Bench Dips (Yes, 2 nights in a row, grow some triceps and/or get rid of the bingo wings)


Post time in comments

WOD Sept 12/11

W-up: Toe Drop Drill (yes, again, until we achieve mastery of the skill)

Band Chins

6X 4 reps


Then: 4 rounds for time

7 Overhead squat
9 Clean and press burpees
11 Bench dips

Please post your times in the comments section of this blog

September 8

Warm Up:
20 Dubs, 10 Squats, 10 Push Ups, 10 Sit Ups
x2 rounds
-----------------
Turkish Getups x 3 sets of 3 each arm
Work up to heavy set of 3
----------------

AMRAP
Lunge Buffet

Lunge Down
10 Burpees
10 V-ups

Lunge Back
DB Snatch x 5 per arm

WOD September 7

Push Press
8,8, 5,5, 3,3 reps

AMRAP

10 Body Rows
12 DB Rows
20 Band Pull Aparts
40 Med Ball Twists

WOD for Sept 6th, 2011

Warm up: 10 jump up groiners, 10 cossack squats, 10 jump squats

SQUATS
8, 8, 5, 5, 3 reps

s.s

Decline Sit ups x 15

-------------------------------------------------------------

6 Rounds
1 min/ 30 sec rest stations of

Power Cleans
Box Jumps
Push ups (new standard)

.

W-up: 100 jump ropes, 12 turkish get-ups, 100 jump ropes

"TO THE END"
FOR TIME

25 Burpees
50 Push-Ups
75 Squats
100 Sit-Ups
75 Squats
50 Push-Ups
25 Burpees