W/up upon arrival: Band Hamstring stretch x 1 min/side, Super frog (with plate) x 1 min/side, roll upper back .
For Time DL's x 8-------------10 Push ups DL's x 8-------------15 DB Thrusters DL's x 8-------------20 Wall Ball Sit ups DL's x 8-------------25 KB Swings DL's x 8-------------30 Rope Slams
Finished? Team row for set time. Accumulated Cal's.
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
W-Up: Super Frog X 1min per side, Loaded Foam rolling for upper back X 2 mins (use med balls, KB's, yellow plates, whatever you can hold on your chest)
W-UP: Foam Roll upper back X 2 mins, Stretch wrists/fingers/forearms on the wall X 2mins (Stretch your arms with the intention of making some change. Get ready for heavy cleans)
Bench Press- work up to 4,4,4,4 (75-80%)
Then:
Every min, on the min, for 15 mins:
Barbell cleans (125/85) X2 KB Swings X5 Dubs for the remainder of each minute.
2012! BOOM! whether you`re just starting or have been killing it for a long time, please use all the usual motivations of turning over another year. 12 months will feel like they`ve flown by unless you do some really awesome things in 2012. I know that a lot of you can look back on 2011 and be proud of what you`ve done, so lets kick it up a notch and continue to be awesome everyday.
W-UP: Frog Stretch X 2 mins, Super Couch X 1 min per leg
Squat- 8,6,4,4,4 (Working sets at 4 reps should be 75-80% of 1RM)
Then: AMRAP 15 mins
20 Box Jumps 20 Lunges 15 Back Ext 15 Dubs
Finished: Foam roll or lax ball glutes X 2 mins per side
One of the very noteable things that you did as a UF bootcamper was raise a bucketload of money for the RVH digital mammography fund. Our burpees for boobies event went off like a rocket and in Renfrew over $1700 dollars was raised!
I think everyone should give themselves a huge pat on the back for pulling together some pledges for a notable cause and then coming in and absolutely destroying the WOD!
The Rescindx prize for the top fundraiser went to Isabelle Fraser, who raised $442 dollars! Isabelle also donated a massage gift cert that was awarded to Marg Wilson who was the runner up fundraiser with $430 and was also runner up with the fastest time on the 150 burpee WOD with a time of 13:47. The Neogenixx prize pack was awarded to Shona Gray (Betty Swols) for the fastest time on the 150 Burpees. Betty drilled it in 12:03!
