March 13/10

"THRUBBIN"

25 Thrusters

50 Dubs/ 100 Ropes

20 Thursters

40 Dubs/ 100 Ropes

15 Thrusters

30 Dubs/ 100 Ropes

10 Thrusters

20 Dubs/ 100 Ropes

5 Thrusters

10 Dubs/ 100 ropes

March 11/10

Field Goals x 15

Wipers x 20

Sit-Ups x 15 (weighted)

Cossack Squats x 20
.

TABATA Ropes x 4 Rounds
.

Inch-Worm x Long Ways x 2 Trips

Med Ball Twist x 50

Plank-Shoulder Touches x 24

V-Sit Ups x 10 (weighted)
.

TABATA Jax x 4 rounds

AMRAP x 20 Min

March 10/10

Warmp-Up : Ab Circuit x 3

SPLITTER

12-9-6-912

Split Squats

1 Arm DB Rows

Dips

150m Row After Each Round

W.O.D. March 9, 2010

Warm-up: Ropes x 100, Jax x 30, Cossack x 20

"Century Club"

100 Reverse Lunges

100 DB Clean & Press

100 Push-ups

100 Jax

W.O.D. March 8th, 2009

Hey Everyone,

Hope you all had a great break.
I know that I am glad to be back in action, and I am sure you all are eager to get back to killing some WOD's!!! 
Here's a good one to get us all back in the swing of things....

Warm up:  Push ups x 10, Jumping Jax x 20, Burpees x 10, Jumping Jax x 20

Thrubbin'

25 Thrusters

50 Dubs

20 Thrusters

40 Dubs

15 Thrusters

30 Dubs

10 Thrusters

20 Dubs

5 Thrusters

10 Dubs

Let's break in those new ropes!  Kill it!

Did we forget to mention something?

YAY CANADA!!!

                                                     

    JUST TO NAME A FEW...

BREAK WEEK!

HEY CAMPERS,

Take advantage of the break week.  Use it to participate in some recovery activities. 
Go for a massage, Attend a Yoga class (which me may have at UF Arnprior in the near future), spend 15-20mins stretching a couple times this week.

Of course I know you guys are hardcore and will want to hit a work-out on your own.
Our suggestion is to use the UF Facebook group page to co-ordinate with each other.

Keep it nice and easy otherwise.  This is your opportunity to let those sore knees and tight muscles get worked out.

March Camp will be starting on MONDAY MARCH 8th 2010.

See you next week.