Happy St. Patricks Day!!!

Warm up: D.B. Snatches x 30 sec/arm x 2 rounds

W.O.D.

"Squatty O'Brien"

Squats x 20

Push ups x 20

Squats x 20

Sit ups x 20

Squats x 20

Turkish Get ups x 5/arm

Squats x 20

Burpees x 20

Squats x 20

Lunges x 20

W.O.D. March 11th, 2009

Warm up: 10 Squats + 10 Jump squats x 3 rounds

W.O.D.

"Fuchsia"

4 Rounds

100 Jump ropes

20 Lunges

15 One arm Push Press

20 Push ups

15 Burpees

Lena's super squats. Very nice.

"The Buddy System"

Since todays camps are "bring a friend" camps, we will be working in teams of 2. And you veteran campers will get a chance to help your friend out and get an awesome work out at the same time.

AMRAP

(1 minute stations, 45 second rests)

Push-ups

Squats

Clean and press

Turkish Get-ups

Medicine ball twists

Jump Rope

.

Let's clear-up, the Turkish Get-up

This video was posted a while back on our Serious about Strength Blog and everyone seemed to love it.

Here it is again, watch it a couple of times (I did) and brush up on where you can make this exercise more effective.

We'll be watching to make sure everyone is doing a better job on the get-ups in the next few sessions, and then we're going to kick things up a notch.

Enjoy!