WOD Feb 29th

Mwod: Shoulder band stretching x 1.5 mins per side, roll upper back, band hip stretch from rack x 2 mins/side


CHINS 5 sets of 6 reps s.s Band/bench dips x 6-10 reps

..................................

Lunge buffet AMRAP

Lunge down
10 v-ups
10 reverse burpees
Lunge back
20 squats

Repeat

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WOD Feb 28th 2012

W-UP: SHOULDER CAPSULE STRETCH X 1 MIN/SIDE,
FOAM ROLL UPPER BACK + ARMPITS X 3 MINS


LIFT: BENCH 65% X 5, 75% X 5, 85% X 5


WOD: "ANNIE"
50-40-30-20-10 REPS FOR TIME
- DUBS
- SIT-UPS

WOD Feb 27th 2012 (Starting March session early)

W-up: Bottom Squat X 2mins, Band hamstrings X 1 min per side, stretch calves and heel cords X1min per side

Squat:
70% X 3
80% X 3
90% X 3


Then:

3 rounds for time:

300m Row
20 wall balls
10 Plate rows

W/up: Reverse ballerina x 2mins per side, band shoulder stretching x 1 min each way

Skill: Handstand practice, maybe a push up or two??

BENCHMARK

2 Minutes of...

BB Clean & Press (65/135)
Sit-Ups
Dubs
Push ups
Burpees
500m Row


PLEASE NOTE: WE WILL BE GOING FORWARD INTO MARCH CAMP STARTING NEXT WEEK, AND THEREFORE WILL BE TAKING OUR 1 WEEK BREAK ON THE WEEK OF EASTER, APRIL 9TH-14TH, AS PAUL AND I WILL BE AWAY.

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WOD Feb 22/2012

W-Up: Shoulder capsule stretch X 1 min per side, Pec stretch on wall (thumbs up) X1 min per side, Roll triceps on barbell sleeve X 1 min /side

Bench - 8,5,3,2,2


Then: "Angie Lite"

50 Chins (RX) or body row (mod)
50 Push-ups
50 Sit-ups
50 Squats

Post times in comments

WOD Feb 21st 2012

W-UP: BOTTOM SQUAT X2MINS, ROLL GLUTES X1MIN/SIDE,
HIP CAPSULE STRETCH X1MIN/SIDE

SKILL: CLEAN PROGRESSION W/MEDBALL, CLEAN
PROGRESSION W/ STICK

LIFT: CLEAN AND FRONT SQUAT 4x6

THEN:
30-20-10 FOR TIME

OVERHEAD SQUAT
BODY ROWS
BOX JUMPS

COMPARE TO: JAN 31ST 2012

WOD SATURDAY Feb 18th 2012

THIS WILL BE A NO-LIFT WOD AND IS GOING TO BE AN OPEN GYM WOD IN ARNPRIOR (MEANING THERE WILL BE NO INSTRUCTOR AT THE ARNPRIOR WORK-OUT) SARAH AND PAUL WILL BE IN MONTREAL COACHING THE UF WOMEN'S POWERLIFTING TEAM AT THE MONTREAL EARTHQUAKE POWER MEET.
SHOUT OUT TO THE LADIES LIFTING: Leslie Moon, Jenn Hunt, Tania Leclerc, Jayne Major

W-up: Shoulder capsule stretch X1 min per side, Bottom squat X 3 mins, super couch X 1min per side. (perform couch stretch AFTER you complete the 3 min bottom squat)

15 min AMRAP

10 Push-ups
10 Wall balls
10 Sit-ups


Finisher: 750m row for time

Please post results in comments!

WOD Feb 16/2012

W-up: Super couch X2mins per side, stretch calves and ankles X2 min per side

Deadlift:
5 reps @ 65%
5 reps @ 75%
5 reps @ 85%


Then:

Tabata - Deadlift (135 ladies, 185 men), Bar Jumps
16 rounds total, alternate exercises each round.

Total combined reps is your score.

WOD Feb 15th/12

W/up: Band Lat stretch x 1 min/side, Calves x 1 min straight/1 min bent per side.
Bottom squat x 4 mins

CHINS - AMAP in 20 mins
*Use the lightest band as possible, challenge yourself!!

*******************

6 Rounds for time

5 Burpees
10 Split Jumps
15 Dubs/200 singles
20 Pull Aparts

WOD Feb 14th/12

W/up: Bottom squat x 2 mins, Shoulder capsule x 2 min/side, Roll armpits x 2 mins/side

Clean & Press 4 x 3 reps

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For Time

150 wall balls

WOD Feb 13/12

W-up: Psoas Hip extention X 4mins per side

Squat- 5-5-5

Then: 7 rounds for time

7 KB Swings

7 Thrusters (45lbs/65lbs)

200m Row

WOD Feb 9/12

W-UP: Band Hamstrings X 1 min per side, Shoulder Capsule X 1 min per side, Foam roll or LAX ball upper back X 2 min


Individual Skills developement X 20 mins

(Sarah and Paul will assign you a weakness to work on)


Then: 21-15-9 reps

Renegade Rows

Chins

For time, post times in comments

WOD Feb 8/12

W/up: Super frog with plate x 1min/side, band shoulder stretch x 3 ways, roll legs (make sure to get your IT bands!) and upper back

SQUATS 5 x 3 reps

=======================
Amrap 6 mins
10 BB RDL's
30 Dubz

Rest 2 mins

Amrap 6 mins
5 Reverse burpees
10 Split jumps
15 Squats

WOD Feb 7/12

W-up: Foam Roll Upper Back and Armpits X 1 mins, Hip capsule stretch on a bench or box X1 min per side, Band hamstring stretch X1 min per side


Power Cleans

Work up to a heavy single (Maximum 8 sets total)


Then:"Kelly" (Rowed)
5 rounds for time
400m row
30 Box Jumps
30 Wall Balls

Compare to http://ultimatefatlossbootcamp.blogspot.com/2012/01/wod-jan-9th-2012.html

WOD Feb 6/12

W-up: Bottom Squat X2 mins, Single leg hip/groin mobilization X1 min per leg (see video below)

Push Press- 4X6 reps


Then:

3 Rounds for quality reps

1 min Broad Jump
1 min Turkish get ups
1 min V-ups
1 min Handstand push-ups
1 min Rest

WOD Feb 1/12

W/up upon arrival: shoulder capsule stretch with stick x 45 sec/arm,
band hip stretch from rack x 1min/leg,
band shoulder stretch in lunge position (stretch armpit/lat) x 1min/arm

Bench Press- work up to 4,4,4,4 (75-80%)

WOD: Every min, on the min, for 15 mins:
-Barbell cleans (125/85) X2
-KB Swings X5
Dubs for the remainder of the minute. Score is total dubs at the end of the 15 mins.

We did this one almost a month ago, look for some gains here.