W.O.D. August 11th, 2010

W/up: 20 Squats, 15 KB Swings, 10 Push ups, 20 Squats

"A Team"
100 Reps per exercise/per team
*

Push Press
Sit ups
DB Rows
Dubs
Dead lifts
Pull Aparts

W.O.D. August 10th, 2010

Warm up: 10 Push ups, 20 Mountain Climbers, 10 Push ups

...

"Shoulder This!"
5 rounds for time
..
200m Row
Push Press x 15
Dubs x 20
3 way shoulders x 10/way

Now that's a Push Press...

W.O.D. August 9th, 2010

Warm Up: T.G.U.'s x 5/arm, Mountain Climbers x 20, Dubs x 20

...

"Derierre"

AMRAP in 25 mins

.

Lunges x 12/leg

Squats x 10

Jump Squats x 20

Step ups x 12/leg

Back Extensions/Ball Curls x 15-20

W.O.D. August 5th, 2010

Steph Finner was Arnprior's Bootcamper of the month for July.
She is getting some awesome results, and not complaining AS much as she used to.
We are toughening her up slowly, but surely!
Great work Steph!

****
Warm up: 10 Squats, 10 Push ups, 10 Burpees

"High Ballin'"

150 Wall Balls

For time

Finisher: Plate Pushes

W.O.D. August 4th, 2010

W/up: Jump ropes x 2 mins, T.G.U.'s x 5/arm, Pull Aparts x 20

...

"Dirty 30"

..

Box Jumps x 30

Lying Leg Raises x 30

KB Swings x 30

Push Press x 30

Lunges x 30

DB Snatch x 30 (15 per)

Jump Squat x 30

Body Rows x 30

Thrusters x 30

Burpees x 30

August 3/10

Warm-Up: Med Ball Throws x 10, Shoulder Circuit x 8/Dir.

"Double Or Nothing"
2 Dubs
5 Burpees
4 Dubs
10 T-Gets 5/arm
8 Dubs
20 Push-Ups
16 Dubs
40 Sit Ups
32 Dubs
80 Squats

2 Rounds

Arnprior Benchmark Results for July

Push-Ups
Amanda H- 29-Knees
Amanda F- 21-Knees
Melissa- 10 Plank, 29 Knees
Steph- 37 Knees
Syndi- 43 Knees
Caroline- 40 Knees
Jenn- 35 Plank

Sit-Ups
Amanda H- 49
Amanda F-52
Melissa-69
Steph-73
Syndi –48
Caroline- 78
Jenn-36

Burpees
Amanda H- 16
Amanda F-18
Melissa- 26
Steph-23
Syndi- 23
Caroline-24
Jenn-30

TGU
Amanda H- 20lbs x 5
Amanda F-10lbs x 5
Melissa- 30lbs x 3/ 25lbs x 2
Steph- 25lbs x 5
Syndi –15lbs
Caroline-15lbs
Jenn-30lbs

Dubs
Amanda H- 40
Amanda F-15
Melissa- 14
Steph-46
Syndi- 26
Caroline-50
Jenn-119

Row
Amanda H- 1:56.0
Amanda F- 2:15.7
Melissa- 2:04.8
Steph- 1:51.7
Syndi- 2:01.1
Caroline- 1:55.5
Jenn- 2:02.8