Margaret's Transformation Pic's & W.O.D. April 29, 2009

Ok, so I fooled the Bootcampers in Arnprior last night....they were ready for "Crazy not Lazy" and I shot "Painstorm" at them. What a great surprise!
Well, today there will be no secrets.

I promise.

But, before I get to the W.O.D. I wanted to post up a couple of pic's.

Below is our Renfrew Transformation Challenge Winner, Margaret Wilson.

Margaret made some signifcant losses, but also make some awesome strength gains as well. She is still working hard, so her results just keep on coming.

Margaret Before

Margaret After 8 weeks

Keep going strong Margaret!

Now for the W.O.D. .....

Warm up: Jump ropes x 1 min, Star Jumps x 1 min, Burpees x 1 min

"Katie"

10 Rounds for Time

10 Thrusters

10 Dead lift High Pulls

10 Dips

Look! The Flannel Pants are back!!!

Love and Hate

You can only tell the truth when the WOD is done!

Great work-out

"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!