Warm up: 1 min KB Swings, 1 min Squats, 1 min Pogo Jumps/Jump Squats/Wide outs

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"High Five"

...

5-10-15-20-25 of Burpees

...

10-15-10-15-10 of DB/BB Hang Cleans

...

5-5-5-5-5 of Dead lifts

W.O.D. March 18th, 2009

ARNPRIOR BOOTCAMPER OF THE WEEK FOR LAST WEEK- LISA POIRIER

Paul says that Lisa is kickin' some serious Bootcamp ass over in the Arnprior morning classes.

Keep up the awesome work Lisa!

Ok kids, let's sweat out some of that green beer!

Warm up: Tabata Jump rope x 6 rounds

W.O.D.

"Dream Team"

Team Effort of 100 reps each exercise.

1 round FOR TIME.

DB Clean & Press

Ball Slams

Burpees

DB Deadlifts

Push ups

500m Row

The sisters after a great WOD.

WOD Thursday November 27th

Hey Kids, it's Paul here filling in for Sarah on today's post.
I just wanted to let you all know that I tackled "to the end" last night and pumped it out in 18:55. Now before you start making fun of me for that time, let me remind you that I do my burpees with a full push-up and now I'm gonna be expecting that you guys start working on doing them that way as well.

Let's kick things up a notch heading into the Christmas Party Season. (And stay tuned here for eating ideas and how to avoid packing on un-wanted pounds)

Stay Strong
Paulv

WOD

"SNOWPLOW"

75 Second Stations (1 minute rests between rounds, not stations)

Mule Kick combo

Deadlift

Dips

Jump rope (everyone must attempt at least 3 dubs)

Hit 'em where it hurts!